Many leafy greens, including everything from arugula and kale to spinach and collard greens, contain potassium and magnesium, which are key minerals to control blood pressure, according to Harvard Medical School. These nutrients are an important part of the DASH diet (Dietary Approaches to Stop Hypertension, or high blood pressure), which features a variety of foods that lower blood pressure. A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure, and magnesium helps promote healthy blood flow, according to Joy Bauer, RDN, former director of nutrition and fitness for the Department of Pediatric Cardiology at Mount Sinai Medical Center in New York City and the author of 12 books, including Joy's Simple Food Remedies.
A glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer. Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she says. Several studies indicate that higher dietary intake of calcium is associated with lower systolic and diastolic blood pressure, according to the Linus Pauling Institute at Oregon State University. Don't miss these 18 other natural remedies for high blood pressure.
If you think eggs are not heart-healthy, you should know that studies have shown that yolks don’t raise cardiovascular disease risk. Now, recent research published in the Journal of Agricultural Food Chemistry has found that egg whites deserve a place on the list of foods to lower blood pressure. When animals with high blood pressure were fed a protein found in egg whites, they experienced a drop in blood pressure that was comparable to a low dose of Captopril, a blood-pressure-lowering medication. Although more research is needed to confirm the link, the American Heart Association states that eggs can be part of a heart-healthy diet.
This cruciferous veggie is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. In fact, many foods that lower blood pressure contain high amounts of those three minerals. A study in ISRN Pharmacology was the first to link sulforaphane, the main active ingredient in cruciferous vegetables (including broccoli and cauliflower) with a specific metabolic pathway that leads to a significant reduction in blood pressure. In addition, broccoli sprouts are high in compounds that may help reduce damage to arteries, which may play a role in high blood pressure.
People with high blood pressure who drank a daily eight-ounce glass of beetroot juice experienced a decrease in blood pressure of about 10 mm Hg, according to a study published in the American Heart Association journal Hypertension. The magic ingredient? Nitrate, which turns into nitric oxide, a gas that widens blood vessels and aids blood flow. Here are 31 things you can do right now to avoid high blood pressure.