Unfortunately, hypertension, commonly known as high blood pressure, is fairly common. High blood pressure may originate from genetics, underlying health issues, stress and pregnancy or from taking certain medications. However, one way to maintain an improved blood pressure is by watching what you eat. Instead of cutting things out, simply add a few items to your grocery list. Just lose the salt, not the flavor!
Start with these 12 foods that can help you lower high blood pressure.
1. Oats
If you have a high blood pressure, oatmeal is a great choice to add into your diet to lower blood pressure. It doesn’t mean that you eat bowl after bowl, just a bowl at breakfast will make a big difference. Oat bran can provide even more health benefits, since it’s higher in fiber, which helps lower blood pressure and also improves digestive health. This low-sodium food can be prepared as a morning cereal and topped with fruit or your favorite nuts.
2. Spinach
Spinach is a low-sodium food and a great way to lower high blood pressure. It is also a good source of calcium (1/2 cup of cooked spinach provides 12 percent of an adult’s recommended daily calcium intake). Use spinach in salads or in any other dishes. Spinach is also packed with dietary fiber, iron, and vitamin A and C, making it an essential food in any diet to lower blood pressure.
3. Yogurt
Speaking of yogurt, it is also a hypertension combatant. Yogurt is one of the best sources of calcium around, and an adequate amount of calcium is important to fight high blood pressure. Eating at least two cups of yogurt a day can help fight hypertension, while also regulating the digestive system.
4. Banana
This easy peel fruit, that is portable and can be used in many recipes, is not just low in sodium, but is also rich in potassium. Banana is also rich in calcium and magnesium that help fight hypertension. Banana can be eaten as is for high blood pressure, or added in cereal, yogurt and smoothies.
5. Cinnamon
Did you know how many health benefits this simple spice has? Studies have suggested that cinnamon has the ability to lower the blood pressure of people suffering from high blood pressure. It can even lower insulin circulation in people with diabetes and, in turn, lower their systolic blood pressures.
6. Sweet Potato
Sweet potatoes are another food rich in magnesium, calcium, and potassium. Potassium makes the kidneys let go of the extra sodium that is inside of your body, lowering the blood pressure. For a healthy bonus, eat them with the skin-on to boost your fiber intake.
7. Kiwi
Kiwi is the fruit that works to lower high blood pressure. Kiwi has potassium, calcium and magnesium, not to mention the fact, that it contains more vitamin C than an orange of the same size.
8. Flaxseed
Flaxseeds are rich in omega-3s- a fatty acid that blocks the effects of high blood pressure. These seeds can be used in foods such as sprinkled on the morning bowl of cereal, stirred into yogurt or add into your favorite smoothie for an extra nutritional boost. Read more about flaxseeds’ benefits.
9. Lima Beans
Lima beans are a treat when it comes to overall health, including blood pressure. Not only does the, rich-in-potassium, vegetable help lower blood pressure, but it is also great to boost protein and fiber.
10. Dark Chocolate
Dark chocolate contains polyphenols, which are known to fight heart disease. It also contains antioxidants which open the blood vessels for better blood circulation. But don’t overdo it – dark chocolate only works to lower blood pressure when eaten in moderation and is most effective when accompanied by exercise.
11. Dandelion
Yes, dandelions are edible and very good for blood pressure. Dandelion is a natural diuretic and works just as a potassium-rich food by allowing the kidneys to release excess sodium. Dandelion is also great for skin, eye, and liver health.
12. Sunflower Seeds
Sunflower seeds contain vitamin E, magnesium and various proteins and fibers that fight high blood pressure and can improve your overall health. But make sure to buy the unsalted kind.