8 Foods to Help Lower Blood Pressure

8 Foods to Help Lower Blood Pressure

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Low-fat Milk:

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It truly does a body good! Drinking heart-healthy low-fat milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn’t sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.

Spinach:

A green leafy delight,spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels. Need an easy way to eat more of this great green? Try mixing fresh spinach leaves into salads or adding them to sandwiches. And definitely try these Spinach Turkey Burgers.

Sunflower Seeds

Sunflower seeds are also a great source of magnesium. A quarter cup of these super seeds make a nutritious snack — but be sure to buy them unsalted, since you’ll also want to minimize your sodium intake.

Beans

Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health. Add beans to your favorite salads, soups, or wraps; as a bonus, they’re pretty inexpensive.

Baked White Potato

Baked white potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. When potassium is low, the body retains extra sodium (and too much sodium raises blood pressure). On the other hand, when you eat a potassium-rich diet, the body becomes more efficient at getting rid of excess sodium. Like potassium, magnesium is also a key player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals can help keep high blood pressure at bay.

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Bananas

This functional fruit is packed with potassium, so it’s a great choice for an on-the-go snack. Add a banana to your breakfast (my Banana-Raspberry Oatmeal makes a great morning meal) or for an evening treat, slice a banana into several half-inch wheels, place them in a small plastic bag, and freeze.

Soybeans

Soybeans are another excellent source of potassium and magnesium. Look for soybeans in the pod (edamame) in the freezer case at your grocery store; for a healthy snack, boil one cup and pop them directly out of the shell into your mouth. If you miss the salt, lightly sprinkle with salt substitute.

Dark Chocolate

Hooray for dark chocolate! Eating about 30 calories a day of dark chocolate — just one tiny square — was shown to help lower blood pressure after 18 weeks without weight gain or other adverse effects, according to a study published in the Journal of the American Medical Association (JAMA). Choose dark chocolate consisting of at least 70 percent cocoa powder. Because chocolate is also high in calories, you’ll want to be very careful not to overdo it.

Courtesy of joybauer

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More tips to Help to Lower Blood Pressure:

  • Eat more poultry, fish, nuts, and legumes (beans) and less red meat.
  • Choose low-fat or nonfat milk and other dairy products instead of full-fat versions.
  • Turn to vegetables and fruits instead of sugary or salty snacks and desserts.
  • Select breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.
  • Eat fruit instead of drinking fruit juice.
  • Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil.
  • Rely on fresh or frozen foods instead of canned and processed foods.
  • Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavorings instead of salt.
  • Don’t skip meals; try to eat one-third of your calories at breakfast.
  • If you need help, record everything that you eat day by day for a week. Have this information reviewed by a dietitian.
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