High blood pressure if left untreated can lead to very serious complications. You are at an increased risk for heart failure, stroke, kidney disease or a heart attack. Lifestyle changes play an important role in reducing high blood pressure. These would include dietary changes, losing weight, reducing stress, exercising regularly, good sleep hygiene, reducing alcohol intake, eating less salt, stopping smoking as well as limiting intake of caffeine. There are certain foods which should be part of your diet.

Coming up next you will learn about 10 foods rich in nutrients such as magnesium, calcium, or potassium as part of a heart healthy diet. They all help in lowering your blood pressure.

10 FOODS that should lower your blood pressure:

  • 1)Bananas are rich in potassium. Potassium rich foods help lower high blood pressure. The reason for this is potassium reduces the effects of sodium. If you ingest too much sodium, sodium holds onto water and your blood pressure increases. If you ingest more potassium, it helps you pee more sodium in your urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure. One medium banana is equivalent to about 422mg of potassium. The recommended daily intake of potassium according to the National Institute of Health for men is 3,400mg/d and for women 2,600mg/d.

  • 2)Lentils and beans contain a variety of rich nutrients including potassium, magnesium, and fiber. This study looked at fiber supplementation (eating an average of 11.5g/day). Eating fiber regularly at part of your diet can help reduce your blood pressure. Individuals older than 40 years old showed more significant reductions with the addition of fiber in these studies.

  • 3) This study you see looked at effect of tree nut, peanut, and soy nut consumption on blood pressure. Pistachios was found to have the greatest benefit when compared with other nut types. Here is another study showing the benefits of pistachios. Pistachios contain several essential nutrients and contain potassium. The recommended servings of pistachios was 1-2 servings per day. Pistachios are a great choice in moderation to a heart healthy diet.

  • 4)Tomatoes should be also a staple of a heart healthy diet. They contain a plant nutrient with antioxidant properties called Lycopene. This study looking at tomatoes concluded that “Consuming tomato and tomato products is associated with potential beneficial effects to health”.

  • “Current evidence indicates that consuming tomato improves some blood lipids, blood pressure”

  • “Tomato consumption may potentially reduce the risk of cardiovascular diseases and mortality”.

  • 5)Greek yogurt is a form of probiotic fermented milk that may lower blood pressure. Greek yogurt not only has calcium, but also has potassium.As I mentioned earlier potassium helps flush sodium out of your body.Other added bonuses are it helps strengthen your bones, improves your gut health and digestion and boosts your immune system.

  • 6)Spinach. This is  another nutrient rich food type packed full of potassium , calcium, magnesium and anti-oxidants. Spinach is also rich in fiber and low in calories. What a fantastic super food.Eating spinach helped decrease arterial stiffness and this in turn helped lower blood pressure.

  • 7) Citrus fruits such as lemon and Oranges can help lower blood pressure. Both of these fruits are rich in minerals, vitamins as well as potassium.A study  published in the European journal of Nutrition followed 159 adults in a 12 week study drinking 2 cups of OJ( about 500mL) daily for 2 weeks.The participants who took in 100% pure OJ or hesperidin enriched orange juice showed decreases in blood pressure.

  • 8) Salmon  including other fish such as herring, tuna  or mackerel have positive cardiovascular and blood pressure lowering effects. They are a very good source of omega 3 fatty acids. Omega 3 fatty acids can lower blood pressure because of their anti-inflammatory properties.You can meet you needs of omega 3 fatty acids by eating fish like salmon twice a week or per AHA recommends  two 3.5-ounce servings of non-fried fish.

  • 9)Pumpkin seeds can also help relax your blood vessels and in turn lower your blood pressure. They contain a variety of nutrients including potassium, magnesium. Seeds are also low in carbohydrates and contain protein and fiber. This study looked at women taking in 3g of pumpkin seed oil supplementation for 6 weeks with positive effects on arterial hemodynamics.

  • 10) Dark chocolate can reduce high blood pressure and also has a positive effect in lowering your bad cholesterol and increasing your good cholesterol.Dark chocolate is rich in anti-oxidants and polyphenolsHow much should you be eating… about a small square a day, that is stick to smaller amounts.

Think your health and have a good day.

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