10 Good Foods to Help Lower Blood Pressure
More than 100 million U.S. adults live with high blood pressure. High blood pressure, also referred to as hypertension, is one of the biggest health risks that face the global population. It’s important to check your blood pressure regularly.
Fortunately, there are several ways to naturally reduce your blood pressure. A lifestyle change may be in order, which might require increased exercise, quitting smoking, or adopting a heart-healthy diet. A healthy diet is the most powerful way to lower your numbers. There are several guidelines on what you shouldn’t eat with high blood pressure. But today, let’s focus on the foods you should eat to reduce your blood pressure.
Here are 10 foods proven to help lower blood pressure and improve overall heart health.
Disclaimer: The information in this content is for general informational purposes only and is not a substitute for professional medical advice. Always consult your doctor before making any changes to your lifestyle.
Olive Oil
Healthy fats are an important part of a healthy diet. Olive oil is packed full of antioxidants and polyphenols, which help lower blood pressure. Always try to buy a high quality extra virgin olive oil for maximum health benefits.
Berries
Berries, especially blueberries are rich in compounds called flavonoids. Berries are an easy addition to your diet. You can add them to your cereal in the morning, make a smoothie, or enjoy them for a healthy dessert.
Garlic
Garlic doesn’t only ward off vampires – it has some serious health benefits too. Garlic can boost nitric oxide levels, which help your blood vessels relax. This means your heart doesn’t have to work as hard.
Sweet Potatoes
Indulge your carb cravings and lower your blood pressure at the same time by whipping up a batch of oven-baked sweet potato fries. Sweet potatoes are rich in potassium and magnesium, which help reduce blood pressure.
Salmon
Salmon is high in omega-3 fatty acids, which is linked to lowering blood pressure and reducing inflammation. The way salmon is prepared can have an impact on its benefits. To get the most benefits, try to grill, bake, or broil the salmon and use low-sodium seasonings such as lemon and garlic.
Bananas
Bananas are full of potassium, which helps reduce blood pressure. Studies say that eating two bananas every day can lower blood pressure by up to 10 percent – wow! Add some sliced bananas to your cereal or oatmeal in the morning.
Beets
Beets! Do you love them? Do you hate them? Either way, you should try eating more of them. Beets are high in nitric acid, which can help open and relax your blood vessels and lower blood pressure. You can enjoy beets several different ways – juice them, roast them, or put them in a salad.
Dark Chocolate
You don’t have to deprive yourself of dessert anymore! Dark chocolate (in moderation) can actually help you reduce your blood pressure thanks to its flavonoid content.
Kale
Kale is a superfood, and for good reason. This leafy green vegetable is packed with quercetin and beta-carotene, which have been found to help lower blood pressure naturally. Kale can be added to smoothies, soups, salads, and plenty of other dishes.
Oatmeal
Oatmeal is high-fiber, low-fat, and low-sodium – what more could you want? Eating oatmeal for breakfast is the perfect way to fuel up for a full day of work.
