If you want to improve your blood pressure levels, start with healthy food. Here are the best meals to lower blood pressure.
The most common risk factor for heart disease is high blood pressure, or hypertension. More than 1 billion people worldwide suffer from hypertension.
However, while certain factors that increase the risk of hypertension are out of our hands (age, genetics, etc.), some are within our control. One of the most effective ways you can minimize the risk of high blood pressure is by making some healthy dietary modifications.
While eating healthy overall can improve your cardiovascular health, there are certain foods that specifically improve your blood pressure. The following are 4 of the best meals to lower blood pressure.
1. Beets
If you’re looking for a superfood that will effectively decrease your blood pressure levels, beets are the answer. Whether you’re eating whole beets, beet greens, drinking beet juice, or taking beet supplements, they can help with hypertension.
What makes beets so effective is their richness in nitrates – a precursor to nitric oxide that helps relax blood vessels and improve circulation. Moreover, by improving blood flow, these nitrates can decrease blood pressure levels.
According to a 2-week study, drinking beet juice and eating beets may significantly reduce blood pressure levels. In addition to improving blood pressure, beets are highly nutritious and can positively affect your overall health.
2. Citrus Fruits
Fruits are nature’s candy, except they are a lot healthier – especially citrus fruits. Oranges, lemons, and grapefruits are full of plant compounds, vitamins, and minerals that help reduce high blood pressure.
According to a 5-month study, drinking lemon juice and walking on a daily basis may reduce systolic blood pressure. Furthermore, other studies suggest that drinking orange juice and grapefruit juice is also beneficial to blood pressure health.
3. Fatty Fish
What makes fatty fish like salmon so beneficial is their omega-3 fat content. These fats offer significant heart health benefits as they reduce inflammation and decrease oxylipin levels.
Oxylipins are compounds that constrict blood vessels, negatively impacting circulation. Moreover, studies show that eating fish that are rich in omega-3 can significantly lower the risk of hypertension.
4. Greek Yogurt
If you’re craving a dessert snack, opt out of processed sugary goods and instead have some Greek yogurt. It is a nutrient-dense dairy product that can help regulate blood pressure due to its minerals.
Greek yogurt contains potassium, calcium, and other health minerals that benefit those with hypertension. Furthermore, studies suggest that eating 3 servings of dairy daily can lower the risk of hypertension by 13%.
Improving Blood Pressure
If you add these 4 delicious foods to your weekly meals, you can give a much necessary boost to your circulatory health. However, eating these foods every week might get monotonous for some, so what can you do?
On the bright side, there are several health supplements that work to give you the same benefits these foods offer. One of these supplements is HeartBeet Complete, a beet powder supplement that boosts your overall heart health.
It contains beetroot powder, vitamin C, l-arginine, turmeric, CoQ10 and other ingredients that increase nitric oxide production. In turn, the nitric oxide works to naturally relax blood vessels and improve circulation.
Moreover, it comes in an easy to mix powder form and is available in a tart cherry flavor. If you want to get some much necessary circulation benefits without following a strict diet, consider taking HeartBeet Complete.
The Outlook
In addition to adopting an overall healthy lifestyle, adding specific food items to your diet can go a long way. By eating foods that researchers have specifically found to be beneficial to blood pressure, you can maintain optimal blood pressure levels.
Consider adding these foods to your diet if you want to make positive changes to your health. Also think about adding circulation supplements like HeartBeet Complete to your routine for an extra boost.
