What foods lower blood pressure?
If you are looking to go beyond exercise and you want to make changes to your diet, too, here is a list of foods that can lower blood pressure.
Some leafy greens have a higher potassium content, which makes it possible for your kidneys to eliminate more sodium. Naturally getting rid of sodium like this can lower your blood pressure.
Several examples of leafy greens that are rich in potassium are collard greens, spinach, arugula, kale, romaine lettuce, and Swiss chard.
Beets contain nitric oxide, which lowers blood pressure and opens up your blood vessels. Beetroot is very healthy for you, and you can cook it in the oven, add it raw to salads, to stews, or stir-fries.
Some fish species, such as mackerel and salmon, contain omega-3 fatty acids. Omega-3s are widely known for reducing inflammation, lowering blood pressure, and even lowering triglycerides.
Plus, since fish is so easy to cook, you aren’t going to have to spend a lot of time in the kitchen. Omega-3 fatty acids can be found only in fish, krill, and several types of seeds.
Olive oil is considered a healthy fat. It has inflammation-fighting capabilities thanks to its polyphenol content. You can use it to cook sauces, dips, and dressings, but do keep in mind that it’s not the ideal type of oil for cooking. Plus, it’s healthy when it’s raw, not heated.
A pomegranate is another healthy food to eat if you have been diagnosed with high blood pressure. It will help regulate your blood pressure and it also contains vitamin C and a variety of nutrients that will keep your health in check.
Ideally, you should make your own pomegranate juice or eat the raw fruit. The store-bought varieties often contain too much sugar and even sodium, which you should avoid.
Berries contain flavonoids, which have been found to lower blood pressure and even prevent hypertension from ever being developed.
Some examples of berries that are rich in flavonoids are strawberries, blueberries, and raspberries. In this case, too, they are best served raw or added to smoothies or your granola.
Reducing your salt intake by around 50% can be another way of lowering your blood pressure -and don’t forget that the salt you add to your meals is not the main issue but the salt that’s already in some foods such as processed ones-. These days, there are many salt replacers available, which you can use when you cook at home.