10 Foods To Eat To Lower Blood Pressure
High blood pressure is serious. It refers to the pressure of blood against artery walls. Hypertension can cause heart and kidney disease, stroke and other serious health problems.
Seventy-five million American have high blood pressure and a good percentage don’t realize it because it has no symptoms. Your age, family history, gender and race put you at risk, but so does your diet.
Eating to control blood pressure is fairly simple and doable. First, you need to cut out salt (sodium). Second, you need to eat a diet rich in potassium, magnesium, and fiber. Happily, you don’t need to cut out a lot of your favorites.
You just need to add the following foods to your diet. Most of them you will love!
10. Certain Fruits
The exception is unsweetened pomegranate juice. One cup a day for four weeks lowers blood pressure for the short term. Fruit makes a nice to-go snack.
Obviously, don’t sprinkle on sugar or douse them in cream. Instead, enjoy them on low fat yogurt or on cereal, or even by the berry.
8. Certain Vegetables
If leafy greens aren’t your thing, try broccoli, carrots, green beans and peas, lima beans, potatoes, squash, sweet potatoes, and tomatoes. Cheese, dressing and butter won’t help you avoid heart issues, so go naked and hold the salt.
7. Oily fish with Omega-3s
Flax seeds, chia seeds and walnuts are non-fishy sources of Omega-3. Nuts are high in calories, so don’t eat too many. More about nuts and seeds next.
6. Seeds and Nuts
Pistachio nuts are the best nut to eat to lower your blood pressure. One serving a day reduces blood pressure!
Almonds, walnuts, hazelnuts, macadamias, and pecans are also good sources. Eat a serving, not a jar!
As a side benefit, oatmeal help control blood sugar spikes so you won’t get as hungry is you are also trying to lose weight.
Other breakfast or snack foods can help lower blood pressure and mix well with fruit and nuts.
4. Greek Yogurt
Studies suggest that women eating at least five servings of yogurt have a 20% lower risk for high blood pressure. a week experienced a 20 percent reduction in their risk for developing high blood pressure.
3. Olive Oil
Olive oil contains polyphenols that are inflammation-fighting compounds. Heart disease appears to be related to chronic inflammation, so lowering it is beneficial to your entire cardiovascular system.
2. Dark Chocolate
Smaller amounts of dark chocolate are more satisfying than regular chocolate and contains less sugar. Nibble on it for snacks or combine with your favorite blood pressure lowering fruits and berries. Not many diets offer dessert, so enjoy. Just don’t overindulge!
1. Red Beets
If you can’t stand beets, there are other nitric oxide rich plants including celery, Chinese cabbage, leeks, spinach, and turnips.
High blood pressure is a silent killer. There are no symptoms. The test is simple and relatively painless, so make sure you have your blood pressure checked fairly regularly.
In general, adults should have a blood pressure between 120/80 and 140/90. Stress, medications, and caffeine can affect your blood pressure, so a one-time high reading is not critical. Elevated readings over time are.