Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.
Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D.
13 Foods That Are Good for High Blood Pressure
Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure. To try it, place a fillet of salmon in parchment paper and season with herbs, lemon, and olive oil. Unsalted seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure. One review notes that garlic can help reduce hypertension by increasing the amount of nitric oxide in the body.
Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure. Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt intake.
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Examples of herbs and spices you can add include basil , cinnamon , thyme , rosemary , and more. A study found that eating dark chocolate is associated with a lower risk for cardiovascular disease CVD. The study suggests that up to grams per day of dark chocolate may be associated with a lower risk of CVD. Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate. You can add dark chocolate to yogurt or eat it with fruits, such as strawberries, blueberries, or raspberries, as a healthy dessert.
Find a great selection of dark chocolate on Amazon. Pistachios are a healthy way to decrease blood pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate. One study found that a diet with one serving of pistachios a day helps reduce blood pressure.
You can incorporate pistachios into your diet by adding them to crusts, pesto sauces, and salads, or by eating them plain as a snack. Olive oil is an example of a healthy fat. It contains polyphenols , which are inflammation-fighting compounds that can help reduce blood pressure. Olive oil can help you meet your two to three daily servings of fat as part of the DASH diet see below for more about this diet. Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.
Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.
How to keep your heart healthy | The Heart Foundation
Dietary recommendations for lowering blood pressure, such as the Dietary Approaches to Stop Hypertension DASH diet, include reducing your intake of fat, sodium, and alcohol. Following the DASH diet for two weeks can lower your systolic blood pressure the top number of a blood pressure reading by points. In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and magnesium. The guidelines also recommend no more than:. Another review looked at results of 17 studies and found that the DASH diet reduced blood pressure on average by 6.
Through a heart-healthy diet, you can reduce your risks for hypertension and promote good health overall.
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Healthline and our partners may receive a portion of revenues if you make a purchase using a link above. People with elevated or high blood pressure hypertension can lower their blood pressure by eating a healthy diet. Learn about nine foods that raise…. You can manage high blood pressure with more than medication.
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When your doctor takes your blood pressure, it's expressed as a measurement with two numbers. But what does that mean? For information on managing diabetes, visit the Diabetes Australia website. Regular, moderate physical activity is great for your heart health.
Find out what you can do about getting active and sitting less. Maintaining a healthy weight can reduce the risk of heart disease and other health problems. It can help to know your body mass index and waist measurements and what these mean. Eating a varied diet of healthy foods can help with your weight, blood pressure and cholesterol. Find out more about healthy eating.
We know that there can be a greater risk of heart disease for people who have depression, are socially isolated or do not have good social support.
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Having a good social life with family and friends can help. Depression is more than feeling sad or low. If you feel depressed for more than two weeks, talk to your doctor, a family member or someone you know well. For more information about depression, visit the beyondblue website. Keep your heart healthy.