With about 30% of American adults suffering from high blood pressure and heart disease as the leading cause of death, finding the best foods to lower your blood pressure is critical for good health.
Choosing foods that will help your heart health instead of hurt it is worth investing in. You may not like them at first, but your heart takes priority over your taste buds.
Best Foods to Lower Your Blood Pressure
1. Flaxseed
Flaxseeds are becoming more popular among whole grain foods, smoothies, and yogurts for a good reason. Flaxseeds can help decrease your blood pressure levels.
A study published in the Natural Medicine Journal discovered that patients’ blood pressure dropped after eating foods like bagels and muffins that had flaxseed added.
You can easily add ground flaxseed to smoothies and yogurt as well. They have very minimal taste, so they will not disrupt the flavor of what you’re eating. It will only serve to help your heart health.
2. Dairy Products
When you’re eating your yogurt with flaxseed, you’re getting a double dose of best foods to lower your blood pressure. Dairy foods such as low-fat yogurt have been shown to have proteins and peptides that help to work like blood pressure medications.
One study done in Spain showed that there was a correlation between people’s heart health who ate low-fat dairy and those who did not. Participants who ate low-fat dairy regularly were 54% less likely to get high blood pressure than those who did not eat it.
Eating a yogurt in the morning for breakfast or adding it to a smoothie is an easy way to get in your low-fat dairy and help your heart.
3. Beans
This is one of the best foods to lower your blood pressure because they contain plenty of fiber and minerals that your body needs. Additionally, they have no cholesterol and little fat, which can lead to clogged arteries and heart problems.
Beans are easy to add to salads and as side dishes. However, be careful to not eat too many because they are high in calories and can cause weight gain if eaten in excess.
4. Flavonoids
Berries, dark, leafy greens, and even dark chocolate are rich in flavonoids that help to protect your body and heart. Flavonoids are high in antioxidants and protect the body from free radicals that harm cells.
One study showed that women who ate 22 grams of blueberry powder, which equals a cup of blueberries, each day for 8 weeks had a decrease in systolic and diastolic blood pressure levels.
Blueberries aren’t a year-round fruit, but you can freeze them and have them in smoothies and on top of oatmeal. Spinach and kale can be used in smoothies too and as a healthy salad option.
5. L-Arginine
Foods that are high in l-arginine, such as chicken, beans, and turkey, can help to increase nitric oxide production. Nitric oxide helps to open up blood vessels and increases blood flow, which in turn, decreases blood pressure.
L-arginine is an amino acid that also helps to increase energy and endurance for exercise. If you feel you may not be getting enough, try taking a supplement like L-Arginine Plus.
Resources
https://www.sunriseseniorliving.com/blog/march-2017/5-foods-that-can-lower-your-blood-pressure.aspx