November 06, 2022

Foods to Lower Blood Pressure

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High blood pressure is one of the most common health concerns in the United States, as nearly one-third of the population is living with high blood pressure. This increases the likelihood of heart disease, heart attack, and stroke.

While prescription medication is a common treatment method, it does come with side effects that can be unpleasant. Before medication is used, natural methods are worth trying. Exercising and not smoking are two immediate ways to lower blood pressure, and the foods you eat are a major contributing factor as well.

With that in mind, CHC share five foods that can help lower your blood pressure.

  1. Pumpkin Seeds

Replacing salty or sweet snacks with healthy ones is one key to lowering your blood pressure. Pumpkin seeds are a good choice because they’re high in magnesium and have also been found to lower cholesterol and blood pressure.

  1. Beets

This can be eaten on their own or as a topping on salads. They are high in vitamins K, A, and C, and they are also high in nitrates, which help widen blood vessels.

  1. Asparagus

Served roasted or grilled, asparagus can be prepared in a number of ways and are a component of the DASH diet (Dietary Approaches to Stop Hypertension). Leafy greens are also a key part of the DASH diet.

  1. Bananas

Bananas are low in calories but packed with nutrients. They are high in potassium—which helps heart health—and magnesium.

  1. Fatty Fish

Fish that are high in omega-3 fatty acids are recommended to reduce blood pressure. In addition to supplements, great fatty fish options include salmon, herring, mackerel, and sardines.

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