12 Foods That Can Lower Blood Pressure

12 Foods That Can Lower Blood Pressure

We all know that consuming too much meat and fish is not good for our health. A diet high in poultry, seafood, processed foods and sugary drinks can lead to hypertension. This is why you need to reduce the number of these daily meals in your day-to-day diet. There are also other important food components that can be helpful in lowering blood pressure. here are as follows:

1. Avocado

Avocado contains a lot of antioxidants which are beneficial for preventing heart diseases. These types of fruits are loaded with polyphenols. Polyphenols are good for reducing LDL levels, triglycerides and bad cholesterol in blood. It is worth mentioning that avocado is full of many anti-inflammatory substances that can effectively improve heart health. Moreover, it can improve HDL levels. In addition, avocados also prevent many forms of cardiovascular diseases and help fight obesity and type 2 diabetes.

Avacado

2. Watermelon

Watermelon is packed with water and fiber which makes it nutritious and filling. By eating this fruit regularly, one can consume less fat and sugar in their diet. This is because they contain lots of essential nutrients including vitamin A, vitamins E, and potassium. Moreover, watermelon has also been identified as an excellent source of protein, calcium, magnesium, copper, iron, calcium and copper. As we have seen above, watermelon contains a lot of electrolytes. And this can be an effective way to lower blood pressure. Thus, watermelon can play a vital role in helping you achieve low blood pressure. Another great benefit of watermelon is its nutritional value. Here are some interesting facts about watermelon:

Watermelon contains a lot of water. In fact, it can make it easier to drink from a glass. So if you like drinking from glasses, then you can consider eating watermelon regularly. Plus, watermelon is also low on calories. The amount of sodium found in watermelon is only 3% of its total weight. More than that, watermelon is packed with minerals and phytonutrients like vitamin C. Also watermelon contains no saturated sugars. So no need to add any more added sugar in your diet. You can enjoy this fruit just as often as you like. However, avoid adding watermelon to your salad to avoid losing its natural texture and taste. (See my previous article)

watermelon

3. Green Beans

Green beans are rich in minerals, such as calcium, phosphorus, manganese, zinc, selenium, carotene and vitamin E. Moreover, they are loaded with fiber, potassium, magnesium, copper and iron which are important nutrients that can prevent heart diseases. They are a good choice for heart diseases, as they can help control the level of sodium in your body. However, green peppers should be avoided as they are very acidic, so they can easily damage your stomach lining, which can cause indigestion or upset your stomach. If you want to eat these vegetables, then choose canned ones instead of fresh ones.

Green Beans

4. Dark chocolate

Dark Chocolate is loaded with a huge pile of minerals, nutrients and phytonutrients that can protect your brain. According to a recent study, dark chocolates have even higher protection against Alzheimer's disease than ordinary chocolate. Additionally, they are packed with a significant amount of flavonoids and anthocyanins that can have a positive effect on memory and brain health. Not only that, their antioxidant content can also improve insulin sensitivity and blood flow.

Dark Chocolate

5. Bananas

Bananas are popular among children in the world. And they are very delicious. Children especially love bananas, but then adults should not be scared to add them into both salads and smoothies. These vegetables are packed with a bunch of essential nutrients such as magnesium, vitamins and minerals. Moreover, they are also filled with fiber. You can also use banana in making ice cream or even to add them to pancakes. Banana is another great source of potassium and magnesium. So if you want to drink something cool, then you would want to try orange juice or lemonade.

Banana

6. Broccoli

Broccoli is made from the stem of turnip. This vegetable is packed with plenty of Vitamin K, C, Vitamin B6, Vitamin A, Beta-carotene, Potassium, Copper, Iron and Calcium. All these nutrients can keep up with the level of sodium in the plasma. Thus broccoli can effectively control high blood pressure levels. Moreover, broccoli contains only 1/4th the amount of saturated fats as regular vegetables do. Lastly, broccoli contains no added salt which means there is no chance for your thyroid gland to release excess water. So broccoli can not only maintain healthy blood levels, but also help you stay away from unhealthy blood levels.

Broccoli

7. Spinach

As we have already discussed, spinach is extremely high in calcium, iron, vitamin A and vitamin K. It is also high in riboflavin, thiamine, pantothenic acid, copper, Vitamin K and beta-carotene. It is also high in dietary fibres that can enhance the function of hemoglobin.

Spinach

8. Peas

Peas contain a large amount of iron, manganese, potassium, magnesium, phosphorus, vitamin K, folate and vitamin B12. Each cup of peas contains around 6-42 grams of protein. Plus, this vegetable has many antioxidants that can prevent various diseases, including cancer. So if you are looking for the best vegetables for improving digestion, then peas are the right ones to include in your diet.

peas

9. Berries

You must have heard about how berries can boost immunity. Well, by increasing your energy and promoting better digestion, these fruits can improve the number of infections you have. For instance, strawberries can improve your digestive system as supplements and could support your immune system against chronic illnesses. Furthermore, blueberries contain some powerful nutrients like beta-carotene and lutein. Therefore, you can enjoy eating them in different ways like baking, topping your sandwiches or in oatmeal.

Berries

10. Fruits

Fruits have long been considered as useful ingredients for fighting illness, fighting inflammation and promoting overall health. But what about fruits that can decrease blood pressure? Such as apples, oranges, lemons, pears, cantaloupe and cherries have been known to promote health by protecting you from various diseases, namely heart disease, stroke and cancer. Just make sure you don’t try to eat these fruits raw. Otherwise, you can experience nausea as well as headaches.

Fruits

11. Honey

Honey is one of the most popular foods in the world. It can boost immunity, prevent infection and treat allergies. This goes to show how natural honey is. And we are really amazed by this wonder ingredient. Now you can never go wrong when you eat it. Don't forget to read all the details to find out how it can reduce blood pressure.

Honey

12. Salmon

Salmon is also high in omega-3 fatty acids. It consists mainly of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosahexaenoic acid (DPA). Omega-3 fatty acids are beneficial for maintaining a healthy heart and reducing blood pressure. Plus it also helps to reduce the risks of developing heart diseases.

Salmon