High blood pressure is a major epidemic in the United States. Research suggests that 1 out of 3 people in the country have high blood pressure – that’s 77.9 million adults. Battling high blood pressure can be done in a variety of ways, including meditation and exercise.
The foods you eat have a direct impact on your blood pressure levels. Food can help you lower your blood pressure, or it can raise your blood pressure, depending on the food you eat. We’re going to provide you with a list of foods that lower blood pressure below.
Medication helps, but it’s simply a masking of the problem rather than actually “curing” the high blood pressure.
Naturally, these foods will help combat your blood pressure issues without the need for medication.
Flaxseeds are amazing for your health. These seeds provide us with omega fatty acids, which are often missing from the American diet. The great news is that flaxseeds will also reduce:
- Diastolic blood pressure
- Systolic blood pressure
A study from 2013 found that flaxseed contains heart-healthy ingredients and also amplifies the benefits on blood pressure when taking medication. You can use this food to bake breads, put it in yogurt or simply eat it with your oatmeal or cereal.
2. Olive Oil
Olive oil is a great source of healthy fats. The great thing is that you can use olive oil in a variety of dishes, including pasta, breads, eggs, salads or as a topping for bread. Simply drizzle the olive oil on your food and enjoy the blood pressure-lowering benefits.
Studies show that olive oil can help:
- Improve heart tissue function
- Reduce blood pressure rates
Yogurt is a great treat, but you’ll want to try and avoid the high sugar content yogurts that you often find on store shelves. When you eat yogurt, you’re doing your body a world of good with the help of peptides and calcium.
Low-fat dairy products in general are great as you age and promote, healthy, strong bones.
Yogurt, or low-fat dairy, was studied, with researchers finding that yogurt:
- Reduces hypertension risks
- Helps maintain a healthy weight
Yogurt, especially Greek yogurt, is high in protein, too. Add a dollop to your cereal or eat it directly.
If you like fish, I have good news for you: fish can help lower high blood pressure. You can eat a variety of different fish, too, including salmon. Fatty fishes have the biggest impact on blood pressure primarily because they contain omega-3 fatty acids.
If you want to benefit from fish, you need to eat it three times per week.
Salmon is the recommend fish source. Cod, for example, doesn’t have the same heart protection that salmon offers, so you’ll need to be picky with the fish you eat.
5. Whole Grains
A serving of whole grains will do your heart good. The goal is to choose whole grains and none of the refined grains that a lot of us love to eat. Whole grains have been shown to be heart-healthy, and they’re great for reducing systolic blood pressure.
Whole grains are also great because they improve the person’s cholesterol profiles.
These grains also contain:
The fiber content will help you “go.” Doctors recommend three servings of whole grains per day.
Want to add a superfood to your diet? Pomegranate is a superfood that is very tasty and is extremely powerful. When compared to other similar foods, pomegranate can be eaten in lower quantities while providing better overall benefits.
Eating this superfood will allow you to:
- Lower blood pressure
- Keep blood pressure in a healthy range
- Protect your heart
Just two ounces of pomegranate per day has been shown to lower high blood pressure.
7. Dark Chocolate
If you want something to calm your sweet tooth, how about a small square of dark chocolate? A study conducted by Harvard found that dark chocolate helped lower blood pressure. The chocolate had 50% – 70% cacao.
Dark chocolate helps lower:
- Systolic blood pressure
- Diastolic blood pressure
Dark chocolate is especially beneficial for people who have hypertension and pre-hypertension symptoms.
Another great treat to add to your diet to lower blood pressure is kiwis. A neat fact that I just learned is that kiwi has more Vitamin C than an orange. This small fruit has shown to:
- Help maintain positive blood pressure
- Maintain a healthy heart
All you need to do is add a few slices of kiwi into your breakfast or yogurt.
It’s a food that lowers blood pressure that I simply love.
Kale is a superfood that people either love or hate, but it’s a superfood for a reason: it’s great for your health. This is a vegetable that can be eaten raw or cooked, and it is filled with:
All of these nutrients help promote a healthy heart. You can add kale into anything, from your salad to your stir-fry.
Bananas are a great snack – just pick them up and eat. You’ll also benefit from bananas having a high potassium content, which is great for reducing soreness felt after a workout. Bananas work to reduce the sodium levels in the body and also are shown to:
- Reduce blood pressure
- Reduce stress hormones
- Support bone health
Bananas have a lot of calcium, so if you’re older, this is a great bone-strengthening food to add into your diet. Reducing your stress can also greatly help you get a restful sleep.
If you want a simple and cost effective way to watch your blood pressure a portable pulse oximeter may be the perfect solution. They are small and can be carried in your pocket or purse. You can find our reviews of some of our favorites here: https://www.upliftingmobility.com/pulse-oximeter-reviews/
Tim is a professional caregiver who has helped hundreds of seniors gain back their freedom and independence. He has been actively helping the senior community for 20+ years.