High blood pressure, or hypertension, is a leading risk factor for heart disease, stroke, and other cardiovascular issues. It happens when blood flows through your arteries at a higher pressure than usual. Many things can cause it, but the most common are vessels becoming thick or stiff (a.k.a. atherosclerosis, which happens as we age), genetics, poor lifestyle habits, excess alcohol, high stress, certain medications, and more.
Blood pressure is measured in millimeters of mercury (mm Hg), and it’s shown as two pressure numbers, one on top of or “over” the other: systolic over diastolic. A regular blood pressure reading is a systolic of 120 mm Hg or less and a diastolic of less than 80 mm HG.
While lifestyle changes such as exercise and stress management are crucial for maintaining optimal blood pressure, diet also plays a significant role. Incorporating nutrient-rich foods into your daily routine can help naturally regulate your blood pressure and support long-term heart health. Here are some of the
best foods that lower blood pressure:
Leafy Greens
Leafy greens such as spinach, kale, Swiss chard, and arugula are rich in potassium. Potassium helps the body flush out excess sodium, a key factor in reducing blood pressure. It also helps relax blood vessel walls, making blood flow easier.
Berries
Blueberries, strawberries, and raspberries are packed with antioxidants called flavonoids, reducing hypertension. These compounds improve blood vessel function and decrease inflammation, lowering blood pressure.
Beets
Beets are high in nitrates, which the body converts into nitric oxide. This compound helps widen blood vessels, improve circulation, and reduce blood pressure. Drinking beet juice or adding beets to salads and smoothies can naturally boost heart health.
Bananas
Bananas are an excellent source of potassium, which helps balance sodium levels in the body. Eating one banana a day can contribute to maintaining healthy blood pressure levels.
Fatty Fish
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, reducing inflammation and lowering blood pressure. Omega-3s also help decrease triglycerides and improve overall heart function.
Dark Chocolate
Dark chocolate (with at least 70% cocoa) contains flavonoids that help dilate blood vessels and improve circulation. Consuming small amounts in moderation may help lower blood pressure.
Low-Fat Dairy Products
Milk, yogurt, and cheese provide calcium essential for regulating blood pressure. Opt for low-fat or non-fat dairy to maximize the benefits without added saturated fat.
Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds contain heart-healthy fats, magnesium, and potassium. These nutrients contribute to lower blood pressure and overall cardiovascular health.
Citrus Fruits
Oranges, lemons, and grapefruits are high in vitamin C and antioxidants, which help reduce inflammation and improve blood vessel function, contributing to lower blood pressure.
Maintaining healthy blood pressure is essential for long-term well-being, and diet plays a vital role in achieving this goal. Adding these nutrient-rich foods to your meals can support your heart, improve circulation, and reduce your risk of hypertension-related complications.
Credit Janet Lee The Best Foods to Lower Blood Pressure
https://www.healthcentral.com/condition/hypertension/foods-that-lower-blood-pressure
The BPHN program is a public-private partnership between Montgomery County’s Department of Health and Human Services (DHHS) and NCCF, funded primarily by the County with supplemental grants and donations secured by NCCF.
© copyright 2024 BPHN - All Rights Reserved Privacy Policy