Foods to your diet to lower blood pressure
Don’t deprive yourself of your favorite sweet treats just because you’re trying to lower your blood pressure. Mangoes are a great source of both fiber and beta-carotene, both of which have been deemed effective at lowering blood pressure. In fact, research published in Hypertension Research suggests that adding beta-carotene-rich foods to your diet may be an effective way to lower blood pressure in no time.
While fatty foods may seem like they have no place in a high blood pressure-fighting meal plan, fatty fish like salmon are a major exception to that rule. Salmon is loaded with heart-healthy omega-3 fatty acids, which can help reduce inflammation, lower your risk of heart disease, and get your blood pressure into a healthy range.
Research published in the June 2012 edition of the British Journal of Nutrition revealed that omega-3 supplementation reduced blood pressure among older patients and those with hypertension, making this tasty protein-rich fish a must-eat for anyone whose blood pressure has crept into a concerning range.
3. Bell peppers
Making some stuffed peppers for dinner tonight could be the first step on a journey toward a healthier heart and lower blood pressure. Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, which has been shown to improve cardiac function and lower blood pressure. Research published in the American Journal of Clinical Nutrition found that loading up on vitamin C reduced blood pressure by 5 millimeters of mercury in patients with hypertension, making these versatile veggies a smart addition to any meal plan.
Slash your blood pressure and lower your risk of chronic disease by making apricots a staple in your diet today. Whether you’re tossing some on a salad, eating dried apricots as a snack, or adding some to your favorite smoothie, these vitamin C-rich, beta-carotene-loaded fruits are the key to healthier blood pressure. Even better is the 3.3 grams of dietary fiber you’ll get per cup of apricots — research published in the Archives of Internal Medicine suggested that a high-fiber diet can significantly lower your blood pressure, too.
5. Dark chocolate
Don’t deprive yourself of dessert just because you’re eager to get your blood pressure under control. A little dark chocolate can go a long way when it comes to lowering those numbers, thanks to its flavonoid content. Flavonoids, a type of plant-based pigment, have been linked to reductions in blood pressure, thanks to their ability to improve endothelial function, according to researchers at the University of Manitoba. Just make sure you’re choosing real dark chocolate for the biggest benefit; foods high in sugar, like most milk chocolate bars, have been linked to an increase in blood pressure by researchers at New Zealand’s University of Otago. Reduce your risk of chronic disease even further by discovering and ditching the 20 worst habits For heart health ASAP.
An apple a day really does keep the doctor away, particularly for those struggling with high blood pressure. In addition to the 4.5 grams of blood pressure-lowering fiber you’ll get from each apple, you’ll also enjoy a healthy helping of quercetin, which has been deemed an effective antihypertensive, according to the results of a study conducted at the University Complutense of Madrid’s School of Medicine.
That bunny food is blood-pressure medicine in disguise. Carrots pack a one-two punch of beta-carotene and vitamin C, getting your blood pressure into a healthy range before you know it.
While eggs have had a checkered reputation in the past because of their cholesterol content, recent research suggests these protein powerhouses can actually help improve both your cholesterol and your blood pressure while keeping you satisfied. According to the American Journal of Hypertension, a high-protein diet, like one rich in eggs, can help lower blood pressure naturally while promoting weight loss, as well.
Just make sure you’re not detracting from the health benefits of your egg-based breakfast by adding the wrong condiments; the sugar in ketchup and high salt content of hot sauce may reduce your protein-rich meal’s blood pressure-lowering effects.
Sweeten up your meals and lower your blood pressure in one fell swoop by making cherries part of your diet today. Not only are cherries packed with fiber, quercetin and vitamin C, a study published in the February 2015 edition of Clinical Nutrition has linked their resveratrol content to significant reductions in systolic blood pressure.
10. Pink grapefruit
Start your day with a round of zesty pink grapefruit and see your blood pressure numbers shoot into a healthy range in no time. In addition to being an excellent source of blood pressure-lowering, immune-boosting vitamin C, pink grapefruit is a good source of lycopene, which multiple studies have deemed effective at reducing blood pressure. In fact, a Finnish study published in Neurology reveals that study subjects with the highest concentrations with lycopene in their blood decreased their risk of stroke by 55 percent.