How to lower blood pressure with foodÂ
Which foods lower blood pressure quickly? What is the fastest way to lower blood pressure naturally? Here are 10 foods that can support normal blood pressure and support your overall health:Â
1. Unsweetened yogurt. A recent study found that yogurt may have positive effects on blood pressure in people with hypertension.This is due to the high amount of minerals such as calcium, potassium and magnesium, all of which are believed to help regulate blood pressure. Look for natural yogurts and unsweetened Greek yogurts, which can be mixed with fruit, nuts and seeds for a healthy breakfast or snack.Â
2. Berries: Strawberries and blueberries are rich in antioxidant compounds called anthocyanins. Research has linked anthocyanins to reduced blood pressure in people with hypertension.Another good news is that berries are delicious! Sprinkle them on yogurt, cereal or oatmeal or enjoy them as a sweet afternoon snack.Â
3. Beets: This vegetable is rich in nitrates, which the body converts into nitrous oxide, a molecule that has been shown to reduce systolic blood pressure. Try beets as a side dish or add them raw to a salad.You can even buy beet juice (no added sugar) to drink on its own or add to smoothies.Â
4. Sweet potatoes: Packed with magnesium, potassium and fiber, this superstar side dish is a delicious way to lower blood pressure.Â
5. Leafy vegetables: Cabbage, collard greens, spinach, kale and other green vegetables are high in nitrates, which have been shown to benefit blood pressure.It’s easier to get your daily dose of green vegetables by changing the way you eat them. For example, you can sauté spinach for a flavorful side dish, add dill to soups, or roast a batch of kale in the oven.Â
6. Fish oil: Salmon and mackerel are high in heart-healthy omega-3 fatty acids and vitamin D, nutrients that can help reduce and regulate blood pressure. Simply season your favorite filet lightly, add a little olive oil and roast in the oven.7. Whole grains (especially oatmeal): Oats and other whole grains contain a type of fiber called beta-glucan, which can reduce systolic and diastolic blood pressure. Start your day with a bowl of unsweetened oatmeal, use whole-grain bread for a lunch sandwich or pair with seasoned quinoa for dinner.Â
8. Pistachios: Eating pistachios can reduce blood pressure and cholesterol.These healthy nuts, best eaten unsalted, can add crunch and flavor to all kinds of salads. You can also mix them with pesto or enjoy some as a snack.Â
9. Banana: Potassium is an essential mineral that helps the body eliminate sodium, dilates blood vessels and lowers blood pressure. One medium-sized banana contains a powerful amount of potassium: about 420 milligrams.Beans, tomatoes, mushrooms and avocados are other potassium-rich foods that can help lower blood pressure naturally.
10. Kiwi: According to a study, eating two kiwis a day can help reduce blood pressure. Kiwis are delicious chopped in fruit salad or sprinkled over natural yogurt.
