Over 100 million Americans have high blood pressure and heart disease remains one of the leading causes of death in the world.
For some, this is a fact of life – the drawbacks of growing old. For others, it may be tied to our lifestyle, diet, etc.
It’s no wonder so many people want to find natural ways to maintain a healthy heart. If you’re looking for the best list of foods that lower blood pressure, we have some helpful options for you below.
Taking a Closer Look at Foods that Lower Blood Pressure
When looking for foods that lower blood pressure quickly, there are a few key factors to identify. The Dietary Approaches to Stop Hypertension (DASH) diet is a great place to start.
The National Heart, Lung, and Blood Institute identifies many foods that are good against hypertension and high blood pressure. The idea is to eat lots of low-fat protein and dairy, nuts, whole grains, vegetables, fruit, and more while keeping sodium low.
1. Olive Oil
Even though olive oil isn’t necessarily a food you’d consume on its own (at least we assume so), it’s a great place to start. Not only is it good for lowering blood pressure, but you can also use it in a majority of your dishes.
A lot of the research done on olive oil found these heart benefits were even stronger for women.
Australian researchers discovered that due to high nitrates, beets are especially good and lowering blood pressure. If you don’t like them on their own, feel free to add them to a salad or sandwich or blend in a drink!
3. Whole Grains
In particular, when choosing bread for sandwiches or sides, opt for whole grains. Their low cholesterol compared to refined grains is likely linked to the reasons why they seem positive for your heart health.
4. Fatty Fish (Fish High in Omega-3)
A lot of people know that Omega-3 fatty acids can help lower blood pressure. Fatty fish, such as salmon, happen to be naturally high in Omega-3.
5. Dark Chocolate
Do you have a sweet tooth? You’re not alone.
If you’ve been getting worried about this list of foods that lower blood pressure, dark chocolate makes the cut! Cocoa helps form nitric oxide, which widens blood vessels helping to lower pressure.
A Note About Methods
If people are stubborn about their diet but still want a healthy heart, there are always dietary supplements available. Take a walk through any pharmacy and pills and powders abound!
But some people prefer to find a natural way to maintain a healthy lifestyle. Maybe it’s the type of people who use mala beads (what is a mala?), maybe it’s those that want to adjust their diet, and maybe it’s even both.
Regardless of which path(s) you choose, it’s important to take care of your heart health and blood pressure.
In Pursuit of Natural Healing
The fact that heart disease remains the leading cause of death in the world should be troubling for anyone in their old age but hope should not be lost! A change to your lifestyle and adjusting your diet should certainly give you some peace of mind.
Try your best to incorporate foods that lower blood pressure into your daily diet. In the meantime, check out the benefits of short exercises for a healthy lifestyle!