If you are one of the many people who struggles with high blood pressure, you probably already know that certain foods can trigger a blood pressure spike. Happily, there are also foods readily available that can help high blood pressure. Here are seven types of foods that will help you regulate your high blood pressure. As you make your shopping list, remember to reference the article, “Ten Foods to Avoid When You Have High Blood Pressure” to optimize your pantry for best health.
Berries, such as Strawberries, Raspberries, and Blueberries
Many berries are high in a natural compound called flavonoids. Flavonoids effect the chemical signal sent to the endothelium (inner layer of the blood vessel) causing the endothelium to not contract as much which improves the circulation of blood. Improving circulation causes the blood pressure to go down in most people.
Fish Containing Omega 3s, such as Mackerel, Salmon, and Trout.
Along with Omega-3s these fish also contain lean proteins and Vitamin D. Vitamin D has been shown to reduce inflammation, blood pressure, and triglyceride levels.
Garlic and Some Herbs — Cinnamon, Thyme, Rosemary
Garlic contains nitric oxide which helps promote vasodilation. Also by using herbs instead of salt it helps reduce sodium intake.
Oatmeal is a great staple food to help with high blood pressure. This is a great addition to a high-fiber, low-fat, low-sodium diet.
Potassium Rich Foods
Such as bananas, avocado, cantaloupe melon, honeydew melon, halibut, mushrooms, sweet potatoes, tuna, beans, and leafy greens. The most recommended leafy greens are arugula, kale, turnip greens, collard greens, and spinach.
Food that is rich in potassium helps your kidneys excrete sodium through urine. Be careful when eating canned and frozen food. Frozen foods are really easy to store and contain the same amount of nutrients as in the regular foods. Canned foods on the other hand tend to contain additional amounts of sodium, which is usually bad for those with high blood pressure. If you aren’t buying fresh foods, just check labels and see what the sodium-to-potassium ratio is.
Red beets are high in nitric oxide which opens up your blood vessels and lowers your blood pressure.
Skim Milk and Yogurt
Skim milk is a great source of calcium and low fat. If you can not tolerate milk or just choose not to drink it, low fat yogurt is a great substitute.