High Blood Pressure? Try these “super” foods!

Dark Choc and Nuts

Why is it that no matter what ailment you are suffering from or disease you are trying to prevent, many of the items listed below are recommended. When researching how to lower blood pressure, the “usual suspects” were recommended.

Blood pressure is the pressure exerted by circulating blood upon the walls of blood vessels. A person’s blood pressure is usually expressed in terms of the systolic pressure over diastolic pressure and is measured in millimeters of mercury (mm HG). Normal resting blood pressure for an adult is approximately 120/80 mm Hg. High blood pressure is referred to as hypertension – stage 1 (140-159 and 90-99) and stage 2 (160+ and 100-109).

When diagnosed with high blood pressure, people are usually told to improve their diet and start exercising. Luckily, there are specific foods you can eat that will target high blood pressure and may even reverse the condition. It is no surprise that these foods also work to fight off diseases such as cancer, diabetes and heart disease.

But how do they work, why are they recommended and how do you incorporate them into your daily routine?

Whole Grains – Whole grains are grains that are still completely intact and have not been refined to remove the bran and germ. Whole grains retain the entire grain kernel, making them high in fiber and other nutrients. The high level of potassium and magnesium in whole grains is linked to lower blood pressure.

Breakfast: oatmeal or oat bran muffins for breakfast.                    
Lunch: healthy sandwiches made on whole grain bread for lunch.

Low-Fat Dairy – Dairy products are high in both calcium and vitamin D. These two nutrients boost each other’s health benefit and are more powerful at lowering blood pressure when consumed together. A calcium deficiency can increase the risk of developing high blood pressure.

Breakfast: try skim milk with a whole grain cereal.                      
Lunch: stir in fruit and granola with low-fat yogurt.

Spinach -It’s full of magnesium and folate which are both powerful tools in fighting high blood pressure.

Breakfast: add some fresh spinach leaves to an egg white and turkey wrap.  Add some salsa for a an added kick of flavour and antioxidants!
Lunch/Dinner: Add fresh or packaged spinach leaves to just about any lunch salad and replace lettuce on sandwiches with fresh spinach leaves Toss some spinach leaves with other fresh veggies and add them to pasta dishes for a healthy dinner main.

Nuts, Seeds and Beans – Unsalted sunflower seeds and other nuts are also full of magnesium. Beans are also high in potassium and fiber, and the combination of nutrients found in beans make them an excellent choice to help lower blood pressure.

Lunch: Nuts, seeds and beans can all easily be added to salads, soups and sandwiches.
Snacks: Edamame, soybeans that are still in the pod, can be boiled in minutes and taste great eaten straight out of the pod.

Bananas – An excellent source of potassium, bananas can significantly impact blood pressure levels. When your potassium levels fall below recommended levels, your body will hang onto sodium, which raises blood pressure. However, the opposite is true! When potassium levels are high, the body will release stores of sodium.

Breakfast: Eating bananas is quick and easy – add sliced bananas to whole grain cereal or oatmeal or add to protein shakes or smoothies.                 
Lunch: For a healthy mid-day snack, add top whole grain bread with some peanut butter and banana slices.

Baked Potatoes – YES! Baked potatoes!! Potatoes are fat-free and cholesterol-free, and are a rich source of magnesium and fiber. Much like bananas, baked potatoes pack a whopping punch of potassium into every serving. Eating baked potatoes can help lower blood pressure by helping to keep potassium levels high and sodium levels low.

Lunch/Dinner: Enjoy baked potatoes alone, or with a spoonful of fat-free sour cream. For added flavor, add some fresh minced garlic or freshly chopped chives. For added protein, top with cooked ground turkey – yum!

Dark Chocolate – Again a big YES! Unlike milk chocolate, dark chocolate is very high in antioxidants and vital nutrients. Just one ½ ounce serving of dark chocolate a day may help to bring blood pressure levels back down to the normal range – which is like an invitation to eat it!

Snacks: Dark chocolate bars or grate some chocolate shavings over fat-free yogurt, fat-free ice cream or decaffeinated tea. Don’t go crazy here though. As this is high calories, it can be too much of a good thing!

Green Tea – The theory is that the polyphenols in tea are high in antioxidants that help protect the heart and fight off free radicals that can elevate blood pressure.

Breakfast: Try a cup of hot green tea in place of your morning coffee.

Avocados – Avocados are high in monounsaturated fat, which are high in antioxidants and nutrients such as vitamin B6, magnesium and folic acid. Avocados contain more potassium than bananas. This combination of nutrients is what makes avocados a healthy blood pressure lowering food.

Lunch: Add slices to salads, sandwiches and wraps.
Snacks: Mash up some avocados and add some fresh diced tomatoes, fresh garlic and lime juice to make yummy and anti-oxidant rich guacamole.

As you can see, there are many foods that may help lower your blood pressure. If you have been diagnosed with high blood pressure, follow your doctor’s orders for treatment. However, you can try adding these foods for either a natural remedy or to build on your existing treatment. Not only for your blood pressure but for overall good health!


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