These Foods That Will Help Lower Your High Blood Pressure!

These Foods That Will Help Lower Your High Blood Pressure!


Eat The Correct Foods That Will Help Lower
Your High Blood Pressure! What is hypertension? Hypertension, or high blood pressure, refers
to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood
vessel damage that leads to heart disease, kidney disease, stroke, and other problems. Hypertension is sometimes called the silent
killer because it produces no symptoms and can go unnoticed — and untreated — for
years. 9 foods that help lower blood pressure. 1. Berries. Berries, especially blueberries, are rich
in natural compounds called flavonoids. One study found that consuming these compounds
might prevent hypertension and help lower blood pressure. Blueberries, raspberries, and strawberries
are easy to add to your diet. You can put them on your cereal or granola
in the morning, or keep frozen berries on hand for a quick and healthy dessert. 2. Oatmeal. Oatmeal fits the bill for a high-fiber, low-fat,
and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way
to fuel up for the day. Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats
and 1/2 cup of nut milk in a jar. In the morning, stir and add berries, granola,
and cinnamon to taste. 3. Bananas
Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal
for a potassium-rich addition. You can also take one to go along with a boiled
egg for a quick breakfast or snack. 4. Garlic and herbs. One review notes that garlic can help reduce
hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or
the widening of arteries, to reduce blood pressure. Incorporating flavorful herbs and spices into
your daily diet can also help you cut back on your salt intake. Examples of herbs and spices you can add include
basil, cinnamon, thyme, rosemary, and more. 5. Pistachios. Pistachios are a healthy way to decrease blood
pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate. One study found that a diet with one serving
of pistachios a day helps reduce blood pressure. You can incorporate pistachios into your diet
by adding them to crusts, pesto sauces, and salads, or by eating them plain as a snack. 6. Olive oil. Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting
compounds that can help reduce blood pressure. Olive oil can help you meet your two to three
daily servings of fat as part of the DASH diet (see below for more about this diet). It’s also a great alternative to canola
oil, butter, or commercial salad dressing. 7. Pomegranates. Pomegranates are a healthy fruit that you
can enjoy raw or as a juice. One study concluded that drinking a cup of
pomegranate juice once a day for four weeks helps lower blood pressure over the short
term. Pomegranate juice is tasty with a healthy
breakfast. Be sure to check the sugar content in store-bought
juices, as the added sugars can negate the health benefits. 8. Dark chocolate. A 2015 study found that eating dark chocolate
is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 grams per
day of dark chocolate may be associated with a lower risk of CVD. Dark chocolate contains more than 60 percent
cocoa solids and has less sugar than regular chocolate. You can add dark chocolate to yogurt or eat
it with fruits, such as strawberries, blueberries, or raspberries, as a healthy dessert. 9. Salmon, mackerel, and fish with omega-3s. Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high
in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains
vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties
that can lower blood pressure. One benefit of preparing fish is that it’s
easy to flavor and cook. To try it, place a fillet of salmon in parchment
paper and season with herbs, lemon, and olive oil. Bake the fish in a preheated oven at 450°F
for 12-15 minutes. According to the Centers for Disease Control
and PreventionTrusted Source (CDC), an estimated 75 million Americans have high blood pressure. Many risk factors for high blood pressure
are out of your control, such as age, family history, gender, and race. But there are also factors you can control,
such as exercise and diet. A diet that can help control blood pressure
is rich in potassium, magnesium, and fiber and lower in sodium.