Expert: 7 best foods for high blood pressure

High blood pressure is a serious diagnosis, but it can be managed with the right lifestyle changes.
Eating the right nutrients and taking care of your overall health can help you manage your blood pressure levels and stay healthy.

Here are nutritionists’ recommendations for the best foods for people with high blood pressure.

1. Dark green leafy vegetables
Dark green leafy vegetables like spinach and kale are good for your health for many reasons, but they are especially helpful for people with high blood pressure.

“Magnesium is a mineral rarely thought to have multiple roles in the body, with more than 600 functions at the cellular level, and it can help lower blood pressure by increasing the production of nitric oxide, which dilates blood vessels. Other magnesium-rich foods include whole grains and legumes,” dietitian Trista is best at balancing supplements, according to Eat This, Not That

2. Fish
According to Janet Coleman, a registered dietitian at The Consumer Mag, one thing that is good for blood pressure is “eat at least 2 servings of fatty fish per week, such as salmon or mackerel, because they are high in omega-3 fatty acids, which It has been shown to benefit heart health.”

A study published in the journal Nutrition found that weekly salmon consumption helped lower blood pressure and was more effective than lean fish.

Eating salmon a week lowers blood pressure more than lean fish

3. Milk and yogurt
If you’re a dairy lover, you might be in luck! According to Coleman, milk and yogurt can help you manage your blood pressure levels.

“Milk and yogurt are high in protein and calcium, both of which are essential for bone health,” says Coleman. They also contain potassium, which helps lower blood pressure.

4. Cabbage
If you’re looking for a delicious vegetable to add to your dinner plate, try adding some kale.

“Bok choy is a versatile cabbage that provides a good amount of vitamins A and C, as well as calcium and fiber,” says Rachel Fine, registered dietitian and owner of To The Pointe Nutrition. Knowledge.

5. Avocado
Avocados are an amazing food in many ways, and they’re packed with heart-healthy nutrients that can help keep your blood pressure levels in check.

“Avocados are rich in potassium, which helps balance electrolytes and lower blood pressure,” says Fine.

Experts agree, noting that “potassium acts like magnesium in that it dilates blood vessels, allowing blood to flow through the body with less constriction”.

6. Garlic

Don’t be afraid to eat garlic as it has many health benefits and can help lower blood pressure.

“Garlic has been used for centuries as a natural remedy for a variety of ailments, and research in recent years has shown that garlic can help reduce high blood pressure,” Coleman said. “.

In fact, a recent review in Experimental and Therapeutic Medicine found that garlic supplements are effective in lowering blood pressure and helping the heart.

They also found that supplementing with adequate vitamin B12 increased the effectiveness of garlic.

7. Bananas

As Best mentioned before, potassium is great for people with high blood pressure or at high risk.

“Potassium-rich foods to add to your diet to lower blood pressure include bananas, avocados, dried fruits, spinach and potatoes that are easy to add to your diet. Your standard drink is designed to add nutrient-dense foods and control blood pressure,” is best explained by eating this, not that!

In addition, processed foods should be reduced
Finally, nutritionists warn that while adding healthier foods to your diet can help raise blood pressure levels, it’s important to avoid certain types of foods. Food can raise blood pressure.

“Eating a diet high in processed foods increases the risk of high blood pressure because these foods are often high in trans fats, added sugars and added salt.

Processed foods are also often made from refined grains rather than whole grains, which can increase inflammation in the body,” says Coleman, according to Eat This, Not That!

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