Blood pressure is a measure of the pressure of blood in your circulatory system. A healthy or normal blood pressure is defined as being above 120 over 80 and below 140 over 90 (120/80-140/90). If your blood pressure is higher than that range, such as 150/100, you are considered to have high blood pressure, which can be cause for concern.
Along with all that bad news, there is some good news in the form of healthy foods that can prevent, reduce, and even reverse heart damage caused by high blood pressure. Here are five of those foods.
1. Oats
Oats have long been known for their heart-healthy benefits. In 1995, the FDA officially approved The Quaker Oats Company’s heart-healthy claims. In fact, it was the first food-based health claim approved by the FDA to be marketed on a product box.
Now, 23 years later, Quaker Oats and several other foods made with whole grain oats have been approved by the FDA to carry the “Heart-Healthy” seal. These heart-healthy benefits come from oats’ ability to provide lots of fiber, little fat, and little sodium.
2. Bananas
Bananas have a number of healthy vitamins, including vitamin C and B-6. They also provide carbohydrates, protein, fiber, and magnesium. But what bananas are best known for is one of the best things for your heart: potassium.
Potassium helps lower blood pressure by counteracting the negative effects of salt. Salt retains water, which can cause problems if your kidneys can’t get rid of it. The more fluid you have in your body, the higher your blood pressure will be.
3. Beets
This root vegetable is high in nitrates, which the body converts into nitric oxide, a molecule that has been shown to lower systolic blood pressure. 3 Try beets as a side dish or add them raw to salads. You can even buy beet juice (unsweetened) to drink on its own or add to smoothies.
4. Sweet Potatoes
High in magnesium, potassium, and fiber, this great side dish is a great way to lower blood pressure.
5. Potatoes
If bananas aren’t your thing, that’s okay. You have a few other options for getting that all-important potassium. One of the top choices on the list is potatoes. One potato contains about 897 mg of potassium. That’s 25 percent of the recommended amount.
Just make sure your potatoes aren’t in the form of salty potato chips.
6. Dark Chocolate
Dark chocolate has so many heart-healthy benefits that it’s almost impossible to list them all. A 100-gram bar with 70–85 percent cocoa contains fiber, iron, magnesium, copper, manganese, as well as plenty of potassium, phosphorus, zinc, and selenium.
Research has found that dark chocolate can improve blood flow and lower blood pressure, and a 2015 study found that eating dark chocolate was associated with a lower risk of cardiovascular disease (CVD). Research suggests that consuming up to 100 grams of dark chocolate per day may be associated with a lower risk of CVD.
Keep in mind, though, that 100 grams (3.5 ounces) is a pretty large amount and comes with a hefty dose of calories (647 to be exact), as well as 42 grams of fat and 24 grams of sugar.
7. Leafy Greens:
Cabbage, broccoli, spinach, kale, and other greens are high in nitrates, which have been found to benefit blood pressure. 4 You can easily add more greens to your daily intake by changing the way you eat them. For example, you can saute spinach for a delicious side dish, add dill to soup, or roast a batch of kale in the oven.
8. Fatty Fish
Salmon and mackerel are high in heart-healthy omega-3 fatty acids and vitamin D, nutrients that can help lower and stabilize blood pressure. Just lightly season your favorite fillet, add a little olive oil, and roast it in the oven.
9. Berries
Berries like blueberries, strawberries, raspberries, blackberries… really any berry with the word berry in it, are good sources of polyphenols, especially anthocyanins, micronutrients, and fiber.
10. Kiwi
According to one study, eating two kiwis a day may help lower blood pressure.6 Kiwis are delicious chopped into fruit salads or sprinkled on top of plain yogurt.
