Great Food Choices for Bringing Down Your Blood Pressure

High blood pressure is a dangerous but widespread condition. In fact, about 75 million American adults have high blood pressure according to the CDC—that's about 29 percent of the nation's population! Luckily, diet and exercise can have beneficial effects on this condition. Here are some common foods that can help bring down high blood pressure.

Berries

Berries have a high concentration of antioxidants and flavonoids, which can help prevent hypertension and lower blood pressure, reducing the need for internal medicine. It's simple to incorporate these sweet fruits into your diet by adding them to smoothies or even freezing them for a refreshing treat.

Beets

Nitric oxide has been found to help dilate blood vessels, thereby lowering blood pressure. Beets have a high concentration of nitric oxide, making them a great addition to a health-conscious diet. Try juicing beets, adding them to stir-fries or stews, or even baking them into chips.

Leafy Greens

There seem to be endless reasons why leafy greens are beneficial to the human body. One of these benefits is the high concentration of potassium in these veggies, which can reduce sodium by way of urine and thereby lower blood pressure. The greens highest in potassium include romaine lettuce, kale, collard greens, spinach, and swiss chard—some of which are heavily grown right here in California, for readers who are locavores.

Oats

Oats have recently been named a superfood by physicians and healthy eaters alike, mostly due to their promotion of weight loss and their nutrient-dense properties. These grains can also lower blood pressure and improve cholesterol profiles. To add them to your diet, oats can be eaten in traditional oatmeal or even added to a food processor to make gluten-free oat flour for use in baking.

Salmon and Mackerel

Omega-3 fatty acids are vital to a heart-healthy diet, and fish high in omega-3s can help lower blood pressure as well. Salmon and mackerel are great sources of omega-3s, although you should be careful to avoid harmful additives in canned varieties. Also, vegetarians don't have to worry: omega-3s can also be found in many nuts and seeds such as walnuts and flax seeds.

Dark Chocolate

Although dark chocolate should be consumed in moderation just like any sweet, it can be a great choice for those with a sweet tooth, as it's associated with a lower risk for cardiovascular disease. It's also easy to find dark chocolate made with blueberries or raspberries, meaning you increase the heart-healthy properties of your snack.

Incorporating heart-healthy foods into your diet can have lasting effects, and our team is more than happy to talk to you about how these foods can benefit your overall health. For more information on lowering blood pressure, give Razi Medical Group a call at 760-245-6106!