Foods To Increase In Your Diet For Healthy Blood Pressure

Got high blood pressure or know someone who does? Most likely the answer is yes, given that almost half of American adults have this condition, putting them at greater risk of heart disease and stroke. If you are reading this, you most likely shop at our stores, and already include many of these foods in your diet. Following is a reminder what foods are particularly beneficial, and are ones you may want to eat more of!

Burst Into Berries

Along with giving strawberries, blueberries, blackberries and raspberries their bright colors, natural compounds called anthocyanins are also brimming with benefits for your blood pressure. Research has shown that anthocyanins can lower your blood pressure by making your blood vessel walls more elastic and improving the health of your heart. The darker the berries, the more anthocyanins they contain. Tossing berries into your oatmeal, blending them into a smoothie and mixing them into salads are bright ideas for lowering blood pressure.

Turn Over a New Leaf 

Leafy greens like romaine lettuce, spinach, collards and kale are sensational sources of potassium and magnesium. These mighty minerals can help lower the elevating effects of too much sodium in your diet by flushing excess sodium out of your body and helping your blood vessels relax. But don’t leave it at leafy greens because you can also get these nutrients in broccoli, cabbage and Brussels sprouts. Cook them in soups, slice into a stir-fry or toss them into a salad to get the perks of this produce.

Catch Some Fish

Diving into fatty fish like wild salmon, sardines and mackerel can help reduce blood pressure levels due to their abundance of omega-3 fatty acids. See, omega-3s can help reduce inflammation, decrease your triglycerides and lower your blood pressure. If you’re not a big fan of fatty fish, you can still get the bounty of benefits in plant-based sources of omega-3s like walnuts, chia seeds, hemp seeds and flaxseed.

Root Around for Some Beets

These root veggies can’t be beat for lowering blood pressure because their nitrates make blood vessels more flexible. Beet juice is full of those nitrates, while beets are bursting with sodium-flushing potassium and beet greens are high in magnesium, which makes blood vessels relax. From root to leaf to juice, beets can make a big difference in your blood pressure levels. Eat beets sliced into salads, sauté beet greens for a side dish or blend the juice into a smoothie for a sweet way to lower your blood pressure.

Beans Please

Beans provide a unique blend of fiber and protein, are packed with potassium and magnesium and many choices even provide some calcium, all of which are important nutrients for a healthy heart and blood pressure. If you use canned beans, choose brands that do not have any added sodium.

Go Bananas & Choose a Sweet Potato

The appeal of bananas for high blood pressure lies in their abundance of potassium. This mineral is a must because it flushes out excess sodium in your system and eases tension in your blood vessels, which helps reduce your overall blood pressure. Bananas can be eaten throughout the day, from sliced in your morning cereal to grabbed on the go as a snack or blended into a healthy smoothie. Similarly, sweet potatoes also give you that healthy dose of potassium, and are delightful mashed, roasted and added to homemade soups!

Drink Tea

If you’re looking to elevate your beverage game, choose hibiscus tea. In one study from the Journal of Advanced Pharmaceutical Technology & Research, says sipping two cups of hibiscus tea for a month may lower both systolic and diastolic blood pressure. It has a tart flavor similar to that of cranberries and can be enjoyed both hot and cold.

Garlic To The Rescue

A savory addition to your meals, garlic’s main active ingredient, allicin, is often responsible for associated health benefits like reducing hypertension. Research suggests that garlic increases the body’s production of nitric oxide, which helps the smooth muscles to relax and the blood vessels to dilate. Reports show that garlic extract (taken in supplement form), reduced both systolic and diastolic blood pressure in hypertensive people.

Discover the Dark Side

The dark side of chocolate, that is! This dark delight is rich in antioxidants and flavonoids, which makes blood vessels more flexible and improves blood flow to lower your blood pressure. Choose a dark chocolate with at least 70% cacao content and stick to about an ounce of dark chocolate a day, which gives a whole new meaning to “an ounce of prevention.”

*At Love’s we have a wonderful selection of organic & fair-trade chocolates with varieties made with up to 100% cacao! ❤

Peggy Van Cleef