Avocados, Oranges, Grapefruit, & Bananas - Potassium-rich foods, such as avocados, oranges, grapefruit, and bananas, help regulate fluid levels and can help to lower blood pressure. Increasing potassium intake can also reduce your risk for heart disease and stroke.
How to eat: Boost potassium intake by including plenty of potassium-rich foods like oranges, grapefruit, bananas, legumes, and avocados in your meals and snacks to help regulate your blood pressure.
Pro Tip: Besides their potassium content, oranges and grapefruit are good sources of vitamin C. Add fresh fruit to your breakfast for an extra nutrient boost. You can also top off your eggs with avocado slices.
Yogurt - Calcium is vital in healthy blood pressure regulation. And while there are abundant varieties of calcium supplements, it's best consumed from food. Plain, nonfat yogurt is a calcium-rich, high-protein food that can help lower blood pressure. Other calcium-rich foods include salmon, spinach, almonds, and broccoli.
How to eat: Include calcium-rich foods in your meals and snacks throughout the day, such as plain nonfat yogurt with fresh fruit for breakfast, spinach salad for lunch, fruit and almonds for a snack, and salmon with broccoli for dinner!
Pro Tip: Limit or avoid cheeses high in sodium, such as blue, feta, and cottage cheese.
Dark Leafy Greens - Foods rich in magnesium, such as dark leafy greens, nuts, and seeds, support healthy blood pressure. Magnesium promotes healthy blood pressure, helps regulate blood sugar, and supports healthy muscle and nerve function.
How to eat: Besides eating more dark leafy greens, nuts, and seeds, indulge in magnesium-rich dark chocolate! Yup, you read that correctly! One square of dark chocolate provides 24 percent of your daily magnesium needs.
Pro Tip: Magnesium can also be supplemented in pill form or added to your diet in other ways, such as taking magnesium baths or adding magnesium to drinks.
Apples: The fiber found in apples, apple pectin, has been linked to decreasing blood pressure and supporting a healthy heart. Studies have shown that people who regularly consume apple pectin can see a reduction in both their systolic and diastolic blood pressure readings.
How to eat: For a naturally sweet, blood pressure-lowering treat, top an apple with unsalted almond butter and a sprinkle of dark chocolate!
Pro Tip: While you can add apple pectin to your diet through a supplement, eating a whole apple is the best way to reap the most benefits. Granny Smith apples are exceptionally high in apple pectin.
Herbs and Spices: There are a variety of herbs and spices that have been found to promote healthy blood pressure, including cayenne pepper, chamomile, fennel, parsley, rosemary, oolong, and moderate-strength green tea.
How to eat: Enhance the taste and flavor of your meals, snacks, and smoothies with fresh herbs like parsley or rosemary—spice things up with a dash of cayenne.
Pro Tip: Swap out regular table salt with herbs, spices, and sea salt to add flavor to your dishes without the excess sodium. |
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