High blood pressure is sadly an issue that many people face, no matter their age, ethnicity or environmental background.
Blood pressure can be affected by stress, poor diet choices, pre-existing medical conditions, or sometimes just genetics.
However, there is some good news! Whilst your diet isn’t the only factor in managing your blood pressure, eating the right foods can improve your overall health and therefore over time can improve your blood pressure levels drastically.
Other factors to look out for if you’re concerned are stress levels, exercise, getting more sleep, and cutting down on smoking, alcohol and caffeine.
If you’re worried about your heart health though, you should definitely seek the advice of a doctor rather than just relying on doing your own research online.
However, if you’re just interested in learning about which foods are proven to lower blood pressure and improve heart health, then I have put together a list of superfoods that you should try out!
9 Amazing Foods That Naturally Lower Your Blood Pressure
Foods rich in omega 3 fatty acids include salmon, mackerel, tuna, nuts, seeds and beans and legumes.
Omega 3’s are arguably more effective in controlling blood pressure than regular exercise and lowering sodium intake according to some studies. The best way to increase your omega 3’s is through your diet by enjoying more fish based dinners and snacking on nuts and seeds throughout the day.
Seek the advice of a healthcare professional before taking any fish oil supplements as these can result in other side effects.
Dairy (Low Fat)
Low fat dairy products such as skimmed milk and greek yoghurt have shown to be effective in controlling blood pressure levels as these foods are high in calcium and low in fat. Enjoy yogurt with nuts or berries as a mid afternoon snack for a double whammy health boost.
Berries provide the body with flavonoids which studies have shown is a compound that can prevent hypertension. Other benefits of berries include improving blood sugar and insulin, tackling inflammation, improving the appearance of skin, hair and nails, providing antioxidants and preventing many cancers.
Bananas are one of the most naturally potassium rich foods available. Potassium has been confirmed to improve blood pressure, cardiovascular health, lower the risk of stroke, heart and kidney disorders and help with anxiety.
Garlic has been shown to increase the amount of nitric acid in the body, which is responsible for widening of the heart arteries, therefore lowering blood pressure in the body.
Garlic also thins the blood, making it much easier for your heart to pump blood through the body. Make sure to use plenty of garlic in all your recipes to not only pack a flavourful punch, but to improve your overall health.
A small portion of dark chocolate is lower in sugar, fat and processed ingredients than most other chocolates and candy bars – making it a great alternative treat for health conscious dieters. It’s also packed with vitamins and antioxidants which improve heart health, lower stroke risk and cleanse the body of unwanted toxins.
Beets are another food which are packed full of potassium and nitric oxide (which helps the body produce nitric acid) which I’ve already covered above how these are responsible for lowering of the blood pressure. Toss some uncooked beets into a salad, or add to a stir fry for a new combination of flavours.
Healthy fats contained within olive oil help the body reduce inflammation, which can result in thinning of the blood and widening of the arteries. Use olive oil in your cooking and as an alternative to butter and dressings.
Oats make a great choice for a breakfast food, as they’re not only versatile, filling and low in fat but they contain a number of heart health promoting compounds and minerals including fibre, manganese, phosphorus, zinc and iron.
To Finish Off…
I really hope that you enjoyed this post and that you discovered a few foods that you can incorporate into your diet which you didn’t know had such good heart health and blood pressure benefits.
As mentioned above, it’s really important to seek the advice of a trained doctor and nutritionist if you’re worried about your health or diet.
If you have any other tips or tricks or favourite foods that you like to enjoy for a healthy, balanced lifestyle, then please share these with our readers in the comments below.
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