Longevity Blog

10 Foods That Help Lower Blood Pressure

Hypertension diet usually involves low sodium and foods rich in potassium, calcium and magnesium, known as DASH Diet. In addition to controlling salt intake, blood pressure can be managed with physical exercise and a healthy diet. Whether as a prevention or control of an existing condition, food has medicinal properties that can help the body restore balance and health.

A healthy diet incorporating fruits and vegetables can produce noticeable effects in a short time in blood pressure and reduce overall health risks. High blood pressure requires the heart to work hard to pump oxygen and nutrients in the blood to different body parts. When arteries become damaged with time due to high blood pressure, impact to organs can lead to heart attack, stroke and kidney failure.

The following foods can help fight high blood pressure:

  • Beets naturally contain nitrates which are known as a vasodilator, easing blood pressure.
  • Leafy greens are rich in potassium which helps the body remove sodium through urine. They include spinach, kale, swiss chard, arugula and romaine lettuce.
  • Bananas are another great source of potassium and they can easily be incorporated in smoothies or taken on the go for a fulfilling snack. You can also find potassium naturally in other fruits like apples, apricots, grapes, mangoes, melons, peaches, pineapples and strawberries.
  • Low fat milk or yogurt provide calcium and vitamin D, which help reduce blood pressure and cardiovascular risk.
  • Seeds like unsalted pumpkin and sunflower are rich in potassium and magnesium, and they can easily be added to salads and smoothies, or eaten as a snack.
  • Fatty fish like salmon or mackerel are rich in omega-3, which can lower blood pressure and fight inflammation.
  • Oatmeal is a low sodium, low fat and fibre rich food, easy to prepare and that can be combined with fruits and nuts for a delicious breakfast.
  • Pistachios contain monounsaturated fatty acids and high amounts of phytosterols, which seem to have positive effects on blood pressure.
  • Pomegranate eaten raw or juiced daily, without added sugar, has been associated with lowering blood pressure.
  • Garlic is packed with nutrients and antioxidants which help lower blood pressure, prevent clot formation, reduce cholesterol and triglycerides.



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