With high blood pressure affecting approximately 1 in 4 adults worldwide, it’s clearly a growing health concern and we should all be trying to do as much as we can to keep our blood pressure within the normal range. Thankfully, one small step we can all take is including these blood pressure lowering foods in our diet.
Appropriated by independent cafes as the breakfast food of choice, there is a good reason for the rising popularity of avocados. Aside from pairing incredibly well with poached eggs on toast, they also offer a number of health benefits. Because they are packed with monounsaturated fats and potassium, they are great for lower the “bad” cholesterol in your blood and can contribute to a normal blood pressure thanks to their potassium content.
Once shunned by healthy eaters and medical professionals due to misconceptions about their cholesterol content, eggs have proven themselves as a healthy food choice. Egg whites, in particular, should be included in the diet of anyone looking to lower their blood pressure. According to an American study, the protein found in egg whites can lead to a drop in blood pressure.
Diets high in oily fish, such as a Mediterranian diet, have long been linked to good heart health and including oily fish like mackerel and salmon in your diet, multiple times a week can help you bring your blood pressure reading down. While you can also benefit from omega 3 fatty acids by taking fish oil supplements, enjoys oily fish as part of your diet is a great way to get a natural dose of this blood pressure lowering compound.
A natural source of the vasodilator nitric oxide, eating raw beetroot or drinking raw beetroot choice can dilate your blood vessels, lowering your blood pressure in the process. So, by adding beetroot to your diet, you can naturally keep your blood vessels from constricting, and aid in the unrestricted flow of blood.
Well-known for their high potassium content, bananas can help counteract the harmful effects of sodium on your blood pressure. While there are vegetables with a higher potassium content, bananas are easy to include in your diet and having one gets you 11% of your recommended daily intake of the mineral. Not only does the potassium bananas contain help negate the effects of sodium, but it also plays a role in reducing tension in the walls of blood vessels.
Long loved by healthy eaters, green tea has played a role in Chinese culture for centuries, so it’s no surprise to find that this powerful antioxidant can help you lower your blood pressure. One compound found in green tea – polyphenol – has been proven to not only improve blood flow but also to have a positive effect on high blood pressure.
Extra Virgin Olive Oil
As we know, not all oils are created equal, and while you should avoid using too much oil in your cooking, extra virgin olive oil can be a great addition to your diet – in moderation. Rich in antioxidants and monounsaturated fats, this Mediterranean staple has not only been found to reduce heart attacks by a staggering 30% but has also been shown to be beneficial for those with high blood pressure.
Many berries contain antioxidant compounds called anthocyanins, which not only give them their colour but can also lower blood pressure. Studies have also found that anthocyanins can help strengthen fragile blood vessel walls, further contributing to the reduction of high blood pressure. When it comes to berries particularly high in these antioxidant compounds, blueberries should be your first choice, so why not add them to your diet by sprinkling them on top of your morning porridge or as a sweet treat.