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Superfoods To Consider To Reduce Your Blood Pressure

The spotlight on our health is becoming increasingly brighter. We want to be healthy and it matters to us. There is a lot of literature out there about what is healthy for you and what is not. While there is conflicting information out there, the foods that are good for you are pretty obvious sometimes – fruits, vegetables, and fiber. However, many of us think that eating a yogurt a day will be good for us, when in fact it can do more harm than good as not all yogurts are created equal. High blood pressure can cause heart issues, digestive problems, and a long list of other life-threatening complications. Everything we put into our bodies has an effect on our blood pressure, and while some foods affect it for short time, there are others that are much more detrimental to us.

Exercising can help lower blood pressure too, but at the end of the day it is 80% of the food we eat that makes the biggest difference in our bodies and its function. In order to lead a healthier life, and one that does not have high blood pressure as a concern, these foods here are there to help lower blood pressure and have you lead a healthy life that is as delicious as it is good for you. These superfoods will change your health evaluation and help you lead a healthier and longer life. 

This cannot come as a surprise to you. The potassium found in leafy greens can assist your kidneys get rid of the sodium you take in with other saltier foods, which is perfect considering sodium is a cause for high blood pressure. Lettuce and arugula are just two types of leafy greens that can change your body. 

Try adding these to every meal you eat to try and balance out some of the salt you are taking in, whether at home or at a restaurant. There is a reason our parents wanted us to eat greens when we were little. 

Berries in general and blueberries in particular are really good for you. The antioxidants and flavonoids, a compound found in berries, are natural reducers of hypertension and can lower blood pressure. Adding berries into your daily diet is pretty easy, maybe at the end of a meal as a sort of dessert? 

Or perhaps adding berries to your breakfast, they do with everything! Berries are delicious but remember to buy them without pesticides as they soak up the most out of most fruit sprayed with them. 

The award for the best breakfast known to man goes to oatmeal! Oatmeal has been the breakfast of champions since our mothers tried to force feed it to us as children. The breakfast cereal is low in fat and high in fiber which is a key to reducing blood pressure. 

This is the perfect meal to add berries to like we mentioned in the other page so you have a one-two punch of blood pressure lowering foods! An added bonus to oatmeal is that it keeps you very full as it expands in your stomach. 

Omega 3 fatty acids are found in all things lean protein such as fish and are incredibly good for you. Fish with good fats, like salmon and mackerel, have a high concentration of these acids that are known for helping reduce blood pressure significantly. Another bonus is that they have a large amount of vitamin D, like the kind you get from the sun!

Making fish for lunch or dinner can be done quite easily, either baked in the oven, cooked stovetop, or grilled to perfection outside. You can make salmon fillets, or whole fish with a side of greens that are going to balance everything out beautifully. 

Luckily we are not vampires, otherwise this would hurt! Garlic is not only makes most dishes that much more delicious, the nitric oxide that we have in our bodies is increased thanks to eating it. the nitric oxide helps our arteries widen and so in turn makes our blood flow more stable.

Add garlic to your savory meals by sautéing it with your other ingredients, baked in the oven and added to other dishes, or if you are brave, baked in the oven and then eaten whole! We love doing that, but it is not for everyone. 

Yes, you read this right, dark chocolate is a good superfood for you! While we do not mean sitting down and eating it by the bar, it is shown to reduce high blood pressure when eaten in smaller doses. Dark chocolate means a quantity of 60% cocoa solids or more.

If you have a sweet tooth and are also looking to limit your dessert intake, try eating some dark chocolate after your meal to curb that sweet tooth a little as well as help your body battle hypertension at the same time. 

Nuts are good for lowering blood pressure, but pistachios in particular are the best. Pistachios reduce peripheral vascular resistance, in other words makes the tightening of your blood vessels lessen and therefore reduce blood pressure.

Getting these bad boys into your diet can be done by either snacking on them (just do not have too many since they are high in calories and it can be easy to lose track) or adding them to a meal like as a topping on a salad or crust on a fish. 

An example of a healthy fat that is counterintuitive for most people since it is oil is olive oil. Olive oil holds compounds that help fight inflammation in our bodies which cause our blood pressure to rise. One portion a day of a healthy fat will help lower your blood pressure.

Add it as a dressing to your salad, cook with it instead of regular oil, toss your vegetables with it before roasting, or do all of the above. Olive oil is not only good for you but is downright delicious. 

Potassium is your best friend, okay? It helps filter a lot of the sodium in our bodies and helps our kidneys function at the best and highest levels they can. Bananas are great as part of your breakfast or even as a snack. Incorporating them into your diet is not hard, you just have to make a point to do it.

Slice up a banana and add it to your oatmeal or high-fiber cereal, make banana bread with coconut oil, or just eat it on its own since it is just as good that way. 

Pomegranates are sweet and are also good for you! A mere cup of pomegranate juice in one day can lower blood pressure in just a four-week time period. Add it to your breakfast regimen in the morning and you are bound to see a difference.

Pomegranates do have quite a bit of sugar to them so one cup is all it takes to make the difference, whereas more can lead to too much sugar intake. Give it a try and see the wonders it can do for you.

Cinnamon is the spice of the gods. It is extremely effective in having anti-inflammatory properties which help lower blood pressure. Not only is it good for you but it adds a lot of flavor to whatever you add it to. 

The best combination we can think of is to add a dash to your oatmeal in the morning. It can be a great alternative to regular sugar in many things as it also has sweet properties and strong flavor; it is an over all win-win. 

Watermelon is made mostly of water so it makes sense that it would be good for you. While it helps keep you hydrated, it also has citrulline which is an amino acid that helps keep your high blood pressure in check. Much like garlic, watermelon also helps produce more nitric oxide to expand your arteries and make blood pressure lower.

Studies have shown that those who drink watermelon juice have around 50% LESS plaque in their arteries! That is a huge number when you think it is all because of some watermelon juice during the day.

Vegans everywhere are happy about this one since in addition to being a great source of plant-based protein, lentils are also high in fiber and are proven to help reduce blood pressure by expanding the blood vessels found in your body.

Those who eat lentils show a decrease of 30% in their blood pressure! Add them to soups or stews, add them to rice as an added element and that way you also add flavor and keep it interesting for you and those you feed. 

It is all about fiber on this one. Kiwis are stocked full of fiber that helps reduce blood pressure immensely. Studies have shown that those who ate three kiwis a day over the course of eight weeks saw a reduction in their blood pressure more so than eating an apple a day as we all know of.

Kiwis are also high in vitamin C and can be eaten on their own, in a fruit salad or added to any oatmeal or yogurt dish. 

Speaking of yogurt, here it is! Make sure to go for the low sugar kind of yogurt when you do, otherwise you are basically eating sugar. Natural yogurt has been proven by the America Heart Association to lower hypertension by 20% in women who ate it daily.

Add nuts and fruits to it to make it an even greater treat or meal for you, with more and more fiber rich and blood pressure lowering compounds, this is the best deal in terms what you get for your bite. 

Make sure to get unsalted seeds but if you do then you are in for a real treat as these babies can pack a serious punch in your blood pressure. Opt for sunflower, flax, or pumpkin seeds. Add them to oatmeal, salads, vegetables, you name it and they will help lower your blood pressure in the process.

The seeds are a wonderful and vital source of minerals like magnesium, which helps to relax the blood vessels in your heart and also your pressure.

Beets are not for everyone but if you do like them then this is very good news for you. Drinking beetroot juice can assist in lowering your blood pressure in a matter of HOURS. Make a shake of it and add apple juice to give it a little more sweetness to that earthy flavor.

Blood pressure will go down fast and will also remain lower if you continue to add this to your diet on a daily basis. Do not be alarmed if it affects your digestion too, that happens. 

We have all heard of the saying – an apple a day keeps the doctor away! They do not say that for nothing, either. Apples has quercetin which is a flavonol. Other foods such as beets, broccoli, and onions also have it.

What that means is that the quercetin added to anyone’s diet will help break down other compounds and helps lower blood pressure as a result. Adding an apple a day to your diet really will make a difference in your blood work, studies have shown. 

Hibiscus tea is a fantastic source of natural and organic acids that help reduce blood pressure, so perhaps this is the time to plant a hibiscus tree in your yard.

The acids found in hibiscus and if you so choose, hibiscus tea, lower blood pressure and help you maintain a healthy lifestyle. You can buy a hibiscus plant at your local Home Depot and start drinking it tomorrow to help control your blood pressure. We promise it will not disappoint you! 

Sweet potatoes are high in fiber and are considered a superfood for a reason. They also have a large amount of potassium in them so it can only help your body out in terms of blood pressure.

Adding just a small amount of sweet potatoes to your diet will make a difference. Bake them in the oven, make mashed sweet potatoes on the stove, or add them to soups or stews. There are many ways to eat this star of a vegetable. 

This is the best dessert one could find for themselves and it also happens to be super good for you! Mango adds a lot of sweetness and flavor to every bite, but it is also very good for lowering blood pressure too. 

Mangos have a lot of fiber and beta-carotene in them, both of which are great for lowering blood pressure. Eating them raw is best, but you could also freeze them overnight and make a sorbet out of them the next day. 

Bell peppers are mandatory in every salad, but now you will know why! They have a massive amount of vitamin C, which help reduce hypertension and therefore lower blood pressure. They also happen to taste amazing and can be eaten on their own or with a side of hummus.

Their flavors differ depending on the color, so if you do not like bitter, try to avoid the green bell peppers and go for the red and orange that are super juicy and sweet. 

Apricots have not been given the spotlight as well they should have. They have the power to lower blood pressure and the chance of getting chronic diseases as a result of hypertension.

Add them to your desserts, put them in salads for some sweetness or tartness, or just eat them as is. They are high in vitamin C and beta-carotene, not to mention have lots of fiber which is always a good thing. This superfood needs more time in the sun. 

Mother always said to eat my carrots for stronger eyes. She may have had a point there. Carrots are high in beta-carotene and vitamin C which are both great in lowering blood pressure which can affect ones eye sight. Carrots are also amazing for your skin and teeth so just add them to everything.

You can make carrot juice, or chop up carrots and eat them just as they are. Perhaps they are liked with another healthy dip like hummus or avocado. 

It is no longer true that eggs are not good for your cholesterol or blood pressure. Their bad reputation is behind them and we are here to tell you that they are good! They pack a ton of protein which helps lower blood pressure and keep you full for longer.

Make sure to make your eggs with as little extra fat as possible unless healthy fats like olive oil. Eggs are your best friend for blood pressure and overall diet health. 

Vitamin C packed grapefruit are having a moment and we are here to share it. Grapefruit has more vitamin C than most fruits and vegetables out there and is a huge helper in lowering blood pressure, and fast.

They are a good source of lycopene, which has been proven to reduce blood pressure in studies that were done. Try adding this fruit to your breakfast routine and you will see your blood pressure lowering in no time; perhaps even your waist while you are at it too. 

As we mentioned earlier, onions are also a source of good acids that help reduce hypertension and are high in nutrients. They add a lot of flavor to anything you add it to so that also helps. Adding onions to your omelet, salad, or basically any savory dish is sure to add a lot of flavor and help you reduce that blood pressure.

If you do not want to eat them raw, cook them in some healthy fats and go to town with how good they taste!

Spinach is as superfood as it gets. High in iron, potassium, vitamins and nutrients, there is nothing this leafy green cannot do. Popeye liked this vegetable for a reason and we now know why!

The enzymes and compounds that are found in spinach help lower blood pressure and add more oxygen to the blood which in turn also helps your skin. Spinach is really a win-win situation for everyone who eats it. Try eating it raw as that is how you get the best benefits. 

Tomatoes added in any salad can add taste and also help lower your blood pressure in the process. A study done showed that the vitamin C found in tomatoes, as well as lycopene, help reduce blood pressure quite a bit.

Make sure you are eating actual tomatoes and not something masking as one. Ketchup and other such replacements do not count! They have a lot of added sugar that is not good for you, to say the least so be vigilant in your tomato picking. 

Beans are overall good for your diet, but lima beans are also very good for your blood pressure as long as they are not canned! Canned beans do the opposite of lower blood pressure as they are thrown in with sodium and other additives. 

Natural lima beans, however, are great for you and keep you full for a long time. A mere handful of beans will help you lower hypertension, as well as make any meal more filling and delicious. 

We mentioned berries before but strawberries deserve their own recognition. A study in the University of Alberta found that the redder the strawberry the more it can lower your blood pressure!

Cut up a bunch and eat as a snack or dessert, add some dark chocolate and really go to town, or simply add to your oatmeal or yogurt to make it that much more filling, delicious, and good for you! Remember, the darker the berry the sweeter it is too. 

Hummus, made up of chick peas is hypertension’s worst nightmare. This middle eastern dip goes with all sorts of vegetables whether they are cooked or not. It can also be dipped with bread (make it whole wheat bread), and can replace all the sugary salsa options out there. 

Hummus helps lower blood pressure as it is home to the chick peas nutrients, proteins, and acids that help do all of that for your veins as well as keep you satiated.

Oranges and vitamin C are synonymous with one another. Vitamin C also happens to be the best to fight off colds with, so freshly squeezed oranges are a good dose of health no matter what the reason. The high fiber and pectin help reduce blood pressure, just make sure to have it freshly squeezed as sugar is almost always added to the concentrate.

Even when making it at home, oranges are high in sugar so do not have too much of this lovely fruit, even if it absorbs cholesterol. 

Yes, again, you read that right and this means our prayers have been answered! Red wine is good for you! Not only does red wine help you relax and therefore lower your blood pressure that way, it also helps in boosting you good cholesterol and lowering your bad.

After a hard and stressful day, have a glass of red wine to relax and bring yourself back to earth. It is now proven to be good for you and we could not be happier about it! 

Sardines are not for everyone, in fact, many people hate them and the way they smell. However, they are mighty good for you if you do like them. They are full of heart-healthy nutrients and tons of omega 3 fatty acids that lower triglycerides, bad cholesterol and hypertension.

They also help raise good cholesterol, reduce inflammation and are basically a gift from the heavens for anyone with heart disease or the fear of it. Now, you only have to deal with the smell. 

Much like its cousin, pistachios, almonds are another nut that helps reduce inflammation and hypertension quite a bit. They are packed full of nutrients that help lower the risk of diabetes and heart disease. Another beautiful positive to almonds is that they are also memory boosting nuts that help the blood travel and oxidize better in the body.

They are the perfect snack to have on the go and are there to keep you full as well as make sure your heart is staying as healthy as ever. 

Another moment for healthy fats, avocados are the mother of all healthy fat and can be used a million different ways. They have potassium, good fats, antioxidants, and nutrients galore. They can be added to salads, baked with, cooked with, spread on toast, mashed in the best guacamole, or eaten right out of the peel. 

It does not matter how you eat it, avocado will help you reduce your blood pressure easily and deliciously. Plus, the fats are good for you skin too. 

Eggplants are huge among those eating a Mediterranean diet. They can be baked, grilled, mashed, or eaten any other way as long as they are not mixed with too many other things you will get the benefits they hold, which include blood pressure lowering antioxidants.

Eggplants have minerals, vitamins, flavonoids, and nasunin. They help increase circulation and decrease cholesterol. They are also considered food for the brain as they help stop cell membranes from getting damaged. Basically, add these babies to your salads. 

Figs are not talked about enough as the awesome food that they are. They are a snack from the heavens with a lot of nutrients to help combat heart disease. They have lots of fiber and are a sweet solution for the sweet tooth pangs you may have.

Adding figs into your salads, snacks, or other savory dishes will make them a little more delicious but also add a good boost to your heart health a long the way and that is a great benefit for anyone. 


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