High blood pressure, also known as hypertension, is a common health issue. It increases the risk of heart disease, stroke, and other serious problems. One of the best ways to manage high blood pressure is by making healthy lifestyle changes, including eating the right foods.
Here are ten foods that research shows can help lower blood pressure.
Leafy greens like spinach, kale, and Swiss chard are rich in potassium. Potassium helps the body get rid of extra salt through urine, which can lower blood pressure. Eating more leafy greens is a simple and healthy choice.
Berries, especially blueberries, are full of natural plant compounds called flavonoids. Studies show that these compounds can help reduce blood pressure. Adding berries like blueberries, strawberries, and raspberries to your meals can be a tasty way to improve heart health.
Beets are high in nitric oxide, which helps relax blood vessels and improve blood flow. Drinking beet juice has been shown to lower blood pressure in just a few hours. You can enjoy beets roasted, in salads, or as juice.
Oats are a great source of a type of fiber called beta-glucan. This fiber can help lower cholesterol and reduce blood pressure. Starting your day with a bowl of oatmeal is a smart, heart-healthy habit.
Bananas are another top source of potassium. Eating bananas can help balance the effects of salt in the body and support healthy blood pressure. They are also an easy snack and go well in cereals and smoothies.
Fatty fish like salmon, mackerel, and trout contain omega-3 fatty acids. These healthy fats can lower blood pressure, reduce inflammation, and decrease harmful blood fats called triglycerides. Try to eat fatty fish at least twice a week.
Garlic has been used for a long time as a natural remedy. It can help lower blood pressure by relaxing and widening the blood vessels. Garlic supplements may help, but using fresh garlic in cooking is also good for your heart.
Yogurt, especially low-fat or fat-free types, is high in calcium, which supports healthy blood pressure. Studies have shown that people who eat yogurt regularly often have lower blood pressure, especially women. Yogurt also contains probiotics that support overall health.
Pomegranates are rich in antioxidants. Drinking pomegranate juice has been shown to lower systolic blood pressure, the top number in a reading. You can also add fresh pomegranate seeds to your meals.
Dark chocolate contains flavonoids, which can help reduce blood pressure. Eating a small amount of dark chocolate daily may help people with high blood pressure. Choose chocolate with at least 70% cocoa for the best results.
Adding these foods to your diet can help you manage high blood pressure and protect your heart. Along with eating well, be sure to stay active, cut back on salty foods, and find ways to manage stress.
Making these healthy choices can lower your blood pressure and reduce your risk of serious health issues.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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