Do you have problems with high blood pressure? Or maybe you're just looking for ways to be active about your heart health. Then this guide is for you! The food we choose each day has a strong impact on our overall well-being, and blood pressure is no exception. Uncontrolled high blood pressure can lead to serious health risks such as stroke, heart attack and even death.
However, there is good news! You can take charge of your health through your diet. From fruits to vegetables and more, this list features 10 foods you can include in your diet to lower blood pressure and keep your heart happy.
Citrus fruits
Citrus fruits are full of vitamins, minerals and plant compounds that keep your heart healthy by reducing high blood pressure. However, some citrus fruits can interfere with blood pressure medications, so check with your doctor before adding them to your diet.
Salmon and other fatty fish
Fatty fish, such as salmon, are an excellent source of omega-3 fats, which can help lower blood pressure by lowering inflammation. According to one study, you need to consume two to three grams of omega-3 fats daily, or about 3.5 ounces of salmon, to feel the benefits.
Green leafy vegetables
Green leafy vegetables such as spinach and Swiss chard contain potassium and magnesium, which support optimal blood pressure levels. Spinach, in particular, is high in a plant compound known as nitrate, which can lower blood pressure.
Nuts and seeds
Nuts and seeds, such as pumpkin seeds, chia seeds, pistachios and almonds, are a concentrated source of fiber and arginine, which are important for blood pressure control.
Legumes
Legumes, such as lentils, beans and peas, are rich in magnesium and potassium, nutrients that help regulate blood pressure. Add legumes to every main meal and take an active step toward lowering your high blood pressure.
Forest fruits
The fruit contains anthocyanins, which can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow. Some of the most popular berries are blueberries, raspberries, strawberries and blackcurrants.
Amaranth
Amaranth is a whole grain, similar to quinoa, that is particularly high in magnesium. Consuming whole grains such as amaranth has been shown to reduce the likelihood of developing high blood pressure.
Olive oil
Olive oil can help lower blood pressure and reduce risk factors for heart disease. Olive oil is rich in omega-9 and antioxidant polyphenols, which can be helpful in a diet aimed at lowering blood pressure. Drizzle it over a simple salad or use it to sauté vegetables in a pan.
Carrots
Carrots are rich in plant-based compounds that help with healthy processes, such as regulating blood pressure. One study even showed that the likelihood of high blood pressure decreased by 10% for every 100 grams (about 1 cup of grated carrots) consumed daily.
Eggs
Eggs are a nutrient-dense food that can help regulate blood pressure. According to studies, egg consumption is associated with a reduced risk of hypertension. The recommended consumption of eggs is up to three per day. I BGNES
