The foods you eat play an essential role in your heart and blood pressure health. The wrong types of foods can raise your blood pressure numbers, while a diet high in healthy, low-sodium foods may help to lower them. High blood pressure affects more than 47 percent of adults and often becomes a problem as people age. It can lead to several serious health problems, including heart disease and stroke, so keeping it under control is vital. Here are a few of the best foods to add to your diet to help you control your blood pressure numbers.
Bananas
A daily banana can help lower your systolic and diastolic blood pressure numbers thanks to its potassium content. The banana is also loaded with vitamin C, which can help reduce your systolic and diastolic readings by dilating the blood vessels.
Garlic
Having a little garlic in your diet can help keep your blood pressure in check. Garlic is packed with the compound nitric oxide, which helps relax your blood vessels and decreases your heart rate.
Leafy vegetables
The magnesium, potassium, fiber, vitamins, and minerals in leafy veggies like spinach, broccoli, and kale are all helpful for lowering your blood pressure. Make sure to choose these vegetables’ dark, more nutrient-dense varieties and add them to your meals as frequently as possible.
Yogurt
A cup of low-fat yogurt daily can provide you with a good amount of calcium, a powerful blood pressure-lowering nutrient. You can spruce up your yogurt by mixing in some granola, sliced almonds, or berries for an extra heart-healthy snack.
Salmon and other oily fish
Fatty fish are an excellent source of omega-3 fatty acids, which can significantly reduce your systolic and diastolic blood pressure numbers. Salmon, sardines, Atlantic mackerel, and lake trout are some of the best options for a heart-healthy fish. There’s some evidence that fish oil supplements may also help lower blood pressure in specific individuals.
Seeds
Nuts and seeds are an excellent source of magnesium, which can help lower your blood pressure levels. You can quickly boost your intake of these nutrients by adding unsalted pumpkin, flax, and sunflower seeds to your salads or yogurt parfaits.
Beets
This root vegetable is an excellent source of nitrates, which help to lower your systolic blood pressure levels. You can grate beets into salads, bake them in the oven, or add them to juice recipes.
