When it comes to a heart-healthy, blood pressure friendly diet there’s a lot of “no.” No red meat, no salt, no sweets—It’s enough to send your stress levels through the roof (which is also bad for your blood pressure). The bad news is there’s no single secret of how to lower blood pressure to a healthy level, which according to the American Heart Association is less than 120/80 mm Hg. The good news is that the dietary path to a healthier heart has a whole lot of “yes.”
Here is a list of foods to help you reduce and control your blood pressure
- Beetroot – Beetroot is the richest food source of nitrate, a compound that makes your arteries soften and relax. Beetroot juice was shown to reduce blood pressure by 4-10 mmHg in just a few hours.
- Garlic – Long term garlic supplementation can be as effective as certain prescription drugs for blood pressure. Allicin is the active ingredient in garlic and is believed to provide these health properties.
- Fish and Fish Oil – Oily Fish improves blood pressure in those with existing high levels. This is likely due to the improved omega-6; omega-3 ratio of a diet higher in fish oil.
- Green Coffee – Green coffee contains chlorogenic acid, the active ingredient linked to most health benefits. Chlorogenic acid has been shown to reduce blood pressure after 12 weeks in those with existing high blood pressure.
Know more about the superfoods in my next post.