6 Foods that Naturally Help Lower Blood Pressure

6 Foods that Naturally Help Lower Blood Pressure

6 Foods that Naturally Help Lower Blood Pressure

If you or someone you know is suffering from high blood pressure, it may be the cause of poor lifestyle choices. By incorporating the right types of foods into your diet, you can help manage and combat high blood pressure. It is as simple as replacing high-fat, sodium-rich, processed foods with fresh, clean whole foods.

1. Baked Potatoes

Baked white potatoes are loaded with both magnesium and potassium, two vital nutrients that help keep the heart healthy. Maintaining a healthy balance of both minerals is a great way to manage and reduce high blood pressure levels. If you are experiencing high blood pressure, considering pairing baked potatoes with your meals a few times each week.

2. Legumes

Beans are well-known for their natural abilities in helping lower high blood pressure and improving overall heart health. Beans (including black, white, navy, pinto, kidney and lima) are an excellent and inexpensive source of fiber, magnesium and potassium. You can add beans to your favorite soups, salads, power bowls and wraps.

3. Spinach

Spinach is as high fiber, low-caloric food source. This dark leafy green is packed with heart-healthy nutrients such as potassium, folate, and magnesium, which are great for naturally lowering and maintaining blood pressure levels. Try adding spinach to your breakfast smoothies, salads, soups and more.

4. Sunflower Seeds

Sunflower seeds are also a great source of the heart-healthy nutrient, magnesium. Just one quarter cup each day is a nutritious snack that will naturally help lower blood pressure levels. Remember to eat them unsalted, as you will also want to manage your salt intake. You can also add seeds to smoothies, sprinkle on salads, make you own seed milk, or add to homemade salad dressings.

5. Banana

Bananas are a well-known for their high levels of potassium, which is a great choice for an on the go snack. Bananas are extremely versatile and can be added to anything from baked goods to smoothies, homemade ice creams, shakes and more. Bananas are also inexpensive and freeze very well for smoothies or eaten as a snack.

6. Dark Chocolate

This one is our favorite on the list. Studies have found that eating about 30 calories of dark chocolate each day or one small square has been shown to help lower high blood pressure. Stick to dark chocolate containing at least 70 percent raw cacao powder.

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