HEART DOCTORS RECOMMEND THESE FOODS TO LOWER HIGH BLOOD PRESSURE

These heart-healthy foods can help regulate blood pressure and support overall cardiovascular health.

Hypertension, or high blood pressure, results from both uncontrollable factors (like genetics and age) and controllable ones (such as lifestyle choices). According to Cardiologist Dr. Marianela Areces from Pritikin Longevity Center, multiple elements contribute to elevated blood pressure, including obesity, diabetes, kidney disease, stress, sedentary habits, and diets high in salt, sugar, and fat.

Your dietary choices significantly impact blood pressure management. Dr. Areces notes that foods high in sodium, saturated fats, and added sugars can raise blood pressure, while diets rich in fruits, vegetables, whole grains, and lean proteins can help lower it by providing essential nutrients like potassium, magnesium, and fiber.

Here are 7 foods that can help reduce your blood pressure:

1. LEAFY GREENS

Martha Theran, RD, a Nutritionist at Pritikin Longevity Center who collaborates with Dr. Areces, advises increasing your consumption of leafy greens. Vegetables such as kale, spinach, and collard greens contain high amounts of potassium, which helps counterbalance excess sodium levels in your body.

2. BERRIES

Berries offer a delicious way to support cardiovascular health rather than harm it. According to Theran, strawberries, blueberries, and raspberries contain abundant antioxidants, especially flavonoids, which have been shown to help lower blood pressure.

3. WHOLE GRAINS

Whole grains represent another excellent choice for overall cardiovascular wellness. Theran particularly endorses oats, noting that they provide soluble fiber, which contributes to reduced cholesterol levels and enhanced heart health overall.

4. BANANAS

A banana a day will keep the cardiologist away, according to Theran. “Another excellent source of potassium, aiding in sodium balance,” she says.

5. FATTY FISH

Certain fish varieties with higher fat content—such as anchovies, herring, mackerel, salmon, and sardines—are valuable additions to a cardiac-friendly eating plan. According to Theran, these species contain significant amounts of omega-3 fatty acids, which help decrease inflammation and reduce blood pressure levels.

6. BEETS

Beets serve as an effective option for blood pressure management. Theran explains that they contain natural nitrates, compounds that help relax blood vessel walls and enhance circulation throughout the body.

7. GARLIC

Garlic may be stinky but offers some potent health benefits. “Known for its ability to increase nitric oxide levels, which helps relax blood vessels,” says Theran.

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