Let's start with foods that should be avoided:
1. Vegetables canned in salt
2. Smoked or cured meats
3. Buttermilk, cheese, and cheese spreads
4. Instant or processed foods, packaged meals, regular canned soups
5. Condiments with added sodium (check labels)
6. White sugar
7. Table salt
1. Spinach and green leafy vegetables (sources of calcium and magnesium), unsalted nuts (especially sunflower seeds), beans (black, white, navy, lima, pinto, kidney) (due to magnesium and potassium)
2. Baked white potato, banana, soybeans (again, due to potassium. DO NOT TAKE POTASSIUM SUPPLEMENTS UNLESS PRESCRIBED BY YOUR DOCTOR. Potassium supplements can cause life-threatening complications with blood pressure.)
3. Dark chocolate (nitric oxide relaxes blood vessels and increases blood flow)
4. Fiber (gel-forming soluble fiber)
5. Vegetables and spices (celery, garlic, onion, tomato, broccoli, carrot, saffron, and assorted spices)
6. Avocados (oleic acid lowers cholesterol and contains potassium and folate which benefit heart health)
*7. Skim milk (due to calcium and vitamin D, which can be found in some non-dairy milks. Skim milk is the least effective of the foods listed above.)
*Vitamin D is also produced by sunlight, which is DAIRY-FREE!
"If you're fair skinned, experts say going outside in the [spring, summer, and fall] for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units of the vitamin." [usnews.com]
There are two ways to lower blood pressure by diet. First, stop eating heavily processed and salted foods, dairy, meats, and sugar. Second, eat more vegetables (especially green leafy vegetables), nuts, bananas, beans, and avocados. These are both fundamentals of a vegan raw food diet.
Though my husband inherited high blood pressure, I inherited low blood pressure. What health conditions did you inherit through your family? How do you treat them?