Some nutrients and foods that may help lower high blood pressure include:
Foods High in Potassium
Potassium helps balance the effects of sodium and may lower blood pressure. Foods rich in potassium:
Banana
Potatoes (especially sweet potatoes)
Spinach
Avocado
melon and watermelon
Foods High in Magnesium
Magnesium dilates blood vessels and may help lower blood pressure. Foods rich in magnesium:
Spinach
Almond
Pumpkin seeds
black beans
Avocado
Foods High in Calcium
Calcium deficiency can contribute to high blood pressure. Foods rich in calcium:
Milk and dairy products (yoghurt, cheese)
Broccoli
Sardines and salmon (with bones)
tofu
Foods High in Fiber
Dietary fiber improves heart health and may lower blood pressure. Foods rich in fiber:
Rolled oats
Whole grains (brown rice, whole wheat bread)
Fruits (apples, pears, berries)
Vegetables (broccoli, carrots)
Healthy Fats
Healthy fats keep blood vessels flexible and can reduce inflammation. Healthy fats:
Olive oil
Avocado
Oily fish such as salmon and mackerel
Nuts such as walnuts and almonds
Foods Containing Low Salt
Reducing salt intake is important to control high blood pressure. Foods containing low salt:
Fresh vegetables and fruits
Unsalted nuts and seeds
Fresh meats and fish (avoid processed meats)
Homemade meals (adding less salt)
Foods High in Nitrates
Nitrates can lower blood pressure by dilating blood vessels. Foods rich in nitrates:
Beet
Carrot
Green leafy vegetables (spinach, arugula)
antioxidants
Antioxidants protect blood vessels and may lower blood pressure. Foods rich in antioxidants:
Fruits such as blackberries, strawberries and blueberries
Green tea
Dark chocolate (with high cocoa content)
By consuming these foods regularly, it is possible to reduce or control Lowering High Blood Pressure and improve your overall health. Additionally, you should consume these foods as part of a balanced and healthy diet.
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