These 10 Top Foods Are Key for How to Lower Blood Pressure Via Diet
8 minute read
It’s an unfortunate fact, but for decades now, the leading cause of death worldwide has remained the same: heart disease. Of course, not all heart disease is fatal. Sometimes cardiovascular issues can manifest themselves in less severe ways, but they still warrant your attention.
High blood pressure is one of the key indicators of cardiovascular troubles, and it has actually been linked to an increased risk of developing further heart problems.
So how can you lower your blood pressure? There are a few strategies, including managing your stress and getting regular exercise. But one of the best ways to lower blood pressure is by eating a diet of foods that help in this regard.
Here are foods that should definitely be on your menu if you want to promote a lower blood pressure.
Like other leafy green vegetables, spinach is packed with valuable minerals that can help lower blood pressure, along with a wide range of other benefits. For example, it’s loaded with potassium, which can help maintain healthy bones.
| Related: An Easy Spinach and Mushroom Soup for Any Season |
It also contains high levels of vitamin C, a powerful immune booster that’s great for your health overall. The magnesium in spinach is great for your cardiovascular health, so if you’re looking for a base for your next salad, and you want to be conscious of your heart health, you might want to consider spinach.
One of the main reasons beets are great for heart health is that they can help reduce inflammation. Inflammation is responsible for a whole host of health problems, not the least of which can be cardiovascular issues.
But beets have many other benefits besides just supporting heart health. They can also help with brain health and improve your digestion. They’re great if you’re trying to lose weight, because they can make you feel full while still being exceptionally nutritious.
It may be a bit of an acquired taste, but once you get used to beets, they are a potent heart helper to add to your diet.
The Mediterranean diet has long been regarded as one of the most heart-healthy diets on the planet, and olive oil is a big reason why. Olive oil is loaded with compounds called polyphenols, which are great for heart health.
Polyphenols are powerful “super molecules” contained in many of the foods on this list. They’ve been linked to a ton of different health benefits, including more energy and easier weight loss, but one of the most important things polyphenols can do his help support heart health.
These delicious, tangy fruits can be a bit difficult to eat. The edible part actually surrounds the seeds, and you have to pluck them from the fruit first in order to eat them.
The juice from pomegranates in particular has been shown to have great heart health benefits, so you can either consume the entire fruit, or just have a glass of pomegranate juice with your breakfast in the morning. It’s a great way to start your day and a powerful helper when it comes to lowering blood pressure.
One of the more common produce items you’ll see in the Standard American Diet, tomatoes are full of health benefits. Perhaps the most important in terms of heart health is the fact that tomatoes are loaded with antioxidants.
| Related: Heirloom Tomato Gazpacho for Lower Blood Pressure |
Antioxidants help protect your body against “free radicals,” which are disease-causing particles that can be found in a variety of common products, like household cleaners. Tomatoes can be incorporated into a variety of dishes, so if you’re looking to load up on antioxidants, they are a great option.
You might be surprised to see chocolate on this list, but it’s true. Dark chocolate has been linked to improved blood pressure, thanks to its antioxidant supply.
| Related: Why Dark Chocolate Can Help Prevent Aging |
When your sweet tooth kicks in and you need a treat to satisfy the craving, reach for a small square of dark chocolate. It’s one dessert you don’t need to feel guilty about, because it can actually help keep your heart running healthy.
Like olive oil, green tea is full of polyphenols, the “super compound” responsible for everything from boosted energy levels to improved heart health. In fact, green tea has been used for centuries because of its health properties. It’s one of the oldest heart health boosters around, and it has withstood the test of time for a reason. Not only is it refreshing and delicious, green tea is great for your heart. If you’re looking to replace your morning coffee with another hot pick-me-up, consider giving green tea a try.
Not to be confused with their regular, starchy brown counterparts, purple potatoes are a powerful heart helper because they contain a powerful antioxidant known as anthocyanin. This compound is responsible for the purple potatoes’ dark purple hue. Anthocyanin is also found in other dark antioxidant-rich foods, like blueberries. They may appear strange at first, but purple potatoes are truly a powerful health food.
One of the healthiest vegetables for you, celery has plenty of vitamins and minerals, like vitamin C and vitamin K, but it also contains enzymes and antioxidants that are great for heart health.
| Related: It’s Easy to Eat More Greens With These 3 Healthy Recipes |
Plus, you can actually burn calories simply by eating celery, so it’s a great food to add to your diet if you’re trying to support your weight loss efforts.
The most polyphenol-rich fruit in the citrus family, grapefruit is a staple for breakfast in many parts of the country, and it’s easy to see why. In addition to helping with blood pressure, grapefruit can help improve your digestion and give you a burst of energy in the morning.
The Bottom Line
It’s not always easy to maintain a low stress lifestyle or avoid physical activity, and keeping your blood pressure at the right levels can be difficult as a result. But an easy way to help with cardiovascular health is to add healthy foods like the ones listed above to your diet.
That said, if you are worried about your blood pressure, you should speak with your doctor about it. The advice of a healthcare professional should always be the first thing you follow.