Many people struggle with high blood pressure or hypertension, a major health issue. The Centers for Disease Control and Prevention (CDC) estimates that about half of all Americans have high blood pressure, but only about half are aware of it. Left untreated, high blood pressure can lead to heart disease and stroke. Luckily, plenty of foods can help lower your blood pressure naturally — without medication.
Eggs
Eggs are a great source of protein, and they're also low in fat. Eggs don't contain cholesterol or sodium, making them a healthy choice for anyone who wants to lower their blood pressure. Eggs are also an excellent source of vitamin D, selenium, and choline which help you manage your weight by reducing cravings for unhealthy foods like sweets or salty snacks.
In addition to being nutritious, eggs are also inexpensive! You can buy a dozen at most groceries stores for under $5!
The yolk is a great source of protein and other nutrients but is also high in fat. Use only egg whites to make your eggs healthier, or limit yourself to one-fourth of the yolk per egg.
Nuts
Nuts are a great source of healthy fats, protein, and fiber. They're also high in calories, so you should limit your intake to about a handful daily. Brazil nuts are particularly good at lowering blood pressure because they contain selenium--an antioxidant that helps protect the heart from damage caused by stress hormones like cortisol. Pistachios, almonds, and cashews are also rich in antioxidants that can reduce inflammation (associated with high blood pressure). Walnuts contain omega-3 fatty acids, which are important for heart health; they also contain arginine--an amino acid that helps relax blood vessels so they don't constrict as much when you're under stress.
Avocados
Avocados are rich in potassium and monounsaturated fat, which can help lower blood pressure and cholesterol. The U.S. Dietary Guidelines recommend eating more avocados because they're also a good source of fiber, folate (a B vitamin), vitamin K, and magnesium.
One avocado has about 277 milligrams of potassium, more than half of what you need daily, 9 grams of fiber, and 10 grams of monounsaturated fat.
It also contains about 20 milligrams of vitamin K, about 5 percent of what you need daily. You can eat an avocado in many ways: sliced on a sandwich or wrapped in a tortilla with hummus and veggies. You can also mash it with mayonnaise to make an avocado spread for toast or crackers.
Broccoli
Broccoli is a superfood, and it's no surprise that it can help lower your blood pressure. It's rich in vitamin C, which helps reduce inflammation and lower cholesterol levels. Broccoli also contains fiber that can help keep you fuller longer--and an increased feeling of fullness may help lower your calorie intake over time.
In addition to these benefits, broccoli contains antioxidants called indoles that may help prevent cancer by reducing cell damage caused by free radicals (the harmful byproducts of oxidative stress). These antioxidants are also thought to protect against heart disease by reducing inflammation throughout the body; this reduction in inflammation improves blood flow through arteries, which helps bring oxygenated blood from the heart to other organs like kidneys or lungs where they need it most!
Oatmeal
Oatmeal is a great source of fiber and magnesium, both of which can help lower blood pressure. Oatmeal has also been shown to lower cholesterol levels, reducing your risk for heart disease.
Oats are high in protein, which helps keep you feeling full longer. This means you're less likely to overeat later in the day, which can help reduce your risk of obesity.
Oats are also a good source of iron, which helps transport oxygen throughout your body. This is especially beneficial for people who do not get enough iron in their diets, such as vegetarians and people with anemia.
Fish
Fish is an excellent choice when you're looking for food that can help lower your blood pressure. In some studies, fish is a good source of omega-3 fatty acids, which have been linked to lower blood pressure. Omega-3s are also thought to reduce inflammation in your blood vessels and triglycerides (another type of fat found in the body).
Omega-3s come in two forms: EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid). There are many sources of EPA and DHA besides fish--but if you don't eat seafood regularly, it's best to get these nutrients from a supplement or fortified foods.
Takeaway:
- Eggs, nuts, avocados, and broccoli are good for you.
- Fish is also a great source of omega-3 fatty acids, which help lower blood pressure.
- Eggs are packed with vitamins A, D, and B12 that can help lower your risk of heart disease. They're also an excellent source of protein which has been shown to reduce high blood pressure levels in adults by up to 10%.
- Avocados contain monounsaturated fats that have been shown to reduce LDL cholesterol (the 'bad' kind) while raising HDL cholesterol (the 'good' category). You should aim for one avocado per day!
Conclusion
So, there you have it. Six foods that can help lower your blood pressure. The best part about these foods is that they're all so delicious that you won't even notice they're helping you! If you want to go further with your diet and eat better overall (who doesn't?), check out our other articles on how to lose weight fast and easy ways to boost your energy levels in just minutes per day.
