8 foods to help lower blood pressure

Trying to get your blood pressure down? Fresh ‘n Fit Cuisine‘s fresh, gourmet, chef prepared meals are a great choice! With low sodium and fat contents, you can rest assured that you’re eating delicious and healthy foods that won’t spike your blood pressure! Take a look at our menu & order today using promo code BLOG10 for 10% off your first order.

The article below was originally published on JoyBauer.com

1. Low fat milk: It truly does a body good! Drinking heart-healthy low-fat milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn’t sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.

2. Spinach: A green leafy delight,spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels. Need an easy way to eat more of this great green? Try mixing fresh spinach leaves into salads or adding them to sandwiches. And definitely try these Spinach Turkey Burgers.

3. Sunflower seeds: Sunflower seeds are also a great source of magnesium. A quarter cup of these super seeds make a nutritious snack — but be sure to buy them unsalted, since you’ll also want to minimize your sodium intake. Try Quinoa with Yogurt, Grapes, and Toasted Seeds.

4. Beans: Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health. Add beans to your favorite salads, soups, or wraps; as a bonus, they’re pretty inexpensive.

5. Baked white potato: Baked white potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. When potassium is low, the body retains extra sodium (and too much sodium raises blood pressure). On the other hand, when you eat a potassium-rich diet, the body becomes more efficient at getting rid of excess sodium. Like potassium, magnesium is also a key player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals can help keep high blood pressure at bay.

6. Banana: This functional fruit is packed with potassium, so it’s a great choice for an on-the-go snack. Add a banana to your breakfast  (Banana-Raspberry Oatmeal makes a great morning meal) or for an evening treat, slice a banana into several half-inch wheels, place them in a small plastic bag, and freeze. Frozen bananas — yum! Also, try a PB-Banana Freeze.

7. Soybeans: Soybeans are another excellent source of potassium and magnesium. Look for soybeans in the pod (edamame) in the freezer case at your grocery store; for a healthy snack, boil one cup and pop them directly out of the shell into your mouth. If you miss the salt, lightly sprinkle with salt substitute. You’ll definitley want to try this Edamame and Brown Rice Salad.

8. Dark chocolate: Hooray for dark chocolate! Eating about 30 calories a day of dark chocolate — just one tiny square — was shown to help lower blood pressure after 18 weeks without weight gain or other adverse effects, according to a study published in the Journal of the American Medical Association (JAMA). Choose dark chocolate consisting of at least 70 percent cocoa powder. Because chocolate is also high in calories, you’ll want to be very careful not to overdo it. Try Chocolate Protein Pudding for a perfectly-portioned cocoa fix.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s