20 Foods that Lower Blood Pressure

04/21/2013

Green leaf imageHigh blood pressure is one of leading risk factors for cardiovascular disease, heart failure, stroke, and kidney failure.

Blood pressure refers to the pushing of blood against artery walls, and if this remains high overtime it can cause serious damage to the body's organs.

About 1 in 3 American adults have high blood pressure. Here are the numbers: Normal blood pressure is up to 120/80, prehypertension (pre-high blood pressure) is 120-139/80-89, and high blood pressure is anything above 140/90. 

Ninety percent of indviduals above the age of 55 develop high blood pressure during their lifetime. 

You can reduce your blood pressure by cutting your salt intake by just 1 teaspoon per day (this includes sodium in processed foods), reducing caffeine consumption, exercising daily, losing weight, reducing stress, reducing alcohol intake, adding in potassium, and adding in vitamin D.

Since diet is your daily medicine, why not adopt a diet that helps to reduce your blood pressure? Here are 20 foods that lower blood pressure. 

Vegetables

1. Dark Leafy Greens

2. Potatoes 

3. Beets

4. Chili Peppers

5. Tomatoes (though technically a fruit, used in more savory vegetable dishes)

6. Garlic  

7. Onion

Rolled oats inline photo

Fruits 

8. Raisins 

9. Bananas

10. Watermelon


11. Berries  

12. Grapes

13. Oranges

14. Kiwi

15. Grapefruit

Seeds/Legumes

16. Beans

17. Flax Seeds 

Other 

18. Dark Chocolate

19. Olive Oil 

20. Rolled Oats 

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Read More: The Largest Indicator of Lifespan is...


Sara Novak writes about health and wellness for Discovery Health. Her work is also regularly featured in Breathe Magazine and on SereneKitchen.com. She has written extensively on food policy, food politics, and food safety.


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