High blood pressure, or hypertension, affects 68 million Americans, and 20% are unaware they even have it. This disease can lead to other health problems, so getting it under control is crucial. Certain foods – such as fruits, vegetables, nuts, and fatty fish – can lower blood pressure. Here are foods (that may even be in your pantry or refrigerator right now!) to add to your diet today.
1. Low-Fat Dairy
Research suggests low-fat dairy can reduce the risk of hypertension and help maintain a healthy weight. Full of protein, low-fat dairy products like milk and yogurt provide calcium and peptides that keep blood pressure regular.
2. Dark Chocolate
Yes, you read it correctly, dark chocolate. Cacao is an ingredient in dark chocolate that contains flavonoids that have been found to lower blood pressure. Adding one small square of dark chocolate to your daily diet is a tasty treat and heart-healthy!
3. Olive Oil
Olive oil is a healthy fat that can reduce blood pressure rates. You can add olive oil to your daily diet as cooking oil or drizzle across salads and breads.
Adding nuts to your diet is not only a great and healthy snack food but contains unsaturated fatty acids and other nutrients that research suggests lower the risk of high blood pressure. Nuts do have fat, so eat in moderation.
Fatty fish varieties, like salmon and mackerel, are packed with a heart-healthy dose of omega-3 fatty acids. These fats can help lower blood pressure. The AHA suggests consuming two servings of oily fish per week.
6. Whole Grains
Whole grains are a critical part of any heart-healthy diet. Rich in magnesium, consuming whole grains regularly can help lower blood pressure. It also adds fiber and protein that help maintain a healthy weight. For best results, eat three servings of whole grains each day.
Bananas contain potassium which can manage hypertension. This fruit is also a great on-the-go snack that can also help keep sodium levels in check. Bananas also reduce stress hormones and provide calcium, which is excellent for your bones.
By incorporating these foods into your daily life, you can help lower your blood pressure naturally and become stronger and healthier. Omnibus Home Health Care provides our clients with the best in-home health care available. Our staff of highly skilled professionals offer quality care for your needs. We accept many insurance plans, including traditional Medicare and Medicare Advantage plans, Medicaid HMO, and private insurance plans. We will check benefit coverage on all insurance. This is not a guarantee of acceptance of coverage for our services. Acceptance is based on eligibility, medical necessity, and the requirements of our company guidelines. For more information on insurance coverage, call 409.724.7000 and visit our Facebook page for the latest information from our staff.
*The information given in this blog is intended for informational purposes only. It is not a substitute for professional or medical advice, diagnosis, or treatment.