Keeping blood pressure in check is important for health.
If it is too high, it can lead to serious conditions such as stroke or heart disease.
While medications such as beta blockers can help lower blood pressure, did you know that certain foods and nutrients can also help?
Registered dietitian Julia Zumpano, RD, shares how certain foods can help lower blood pressure.
Types of foods that can help lower blood pressure
1. foods high in vitamin C
Foods high in vitamin C can protect against oxidative stress, which causes inflammation. Good options include:
Peppers.
Kiwis.
Broccoli.
Brussels sprouts.
Strawberries.
Sweet potatoes.
Citrus fruits like oranges, grapefruit, lemons and limes.
2. foods high in vitamin E.
The fat-soluble nutrient acts as an antioxidant, helping to protect cells from free radical damage. Try the following foods:
Almonds.
Avocados.
Sunflower seeds.
Peanut butter.
Salmon.
3. foods high in potassium
Potassium helps lower blood pressure by relaxing blood vessel walls and helping the body remove excess sodium. These foods include:
Bananas.
Potatoes.
Spinach.
Tomatoes.
Carrots.
Grapefruits.
Nuts/seeds such as pistachios, almonds and flax seeds.
Avocados.
"Bananas are high in potassium, which helps the body get rid of sodium," - Zumpano says. "Eating foods high in sodium can increase blood pressure."
4. foods high in selenium
Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these foods for selenium:
Seafood, such as tuna, halibut and shrimp.
Brazil nuts.
Chicken.
Turkey.
5. foods high in L-arginine
L-arginine helps produce nitric oxide, a chemical that helps relax muscle cells.
Some studies show that these foods can help lower blood pressure:
Meat.
Poultry.
Nuts/seeds such as pumpkin seeds, walnuts and peanuts.
Beans like chickpeas and soybeans.
Dairy like milk, yogurt and cheese.
6. foods high in calcium
Studies have shown that meeting the recommended dietary allowance for calcium of 1,000 milligrams and getting up to 1,500 milligrams a day can improve blood pressure. Foods rich in calcium include:
Dairy products such as milk, yogurt, cheese and cottage cheese.
Almonds.
Dark green leafy vegetables and broccoli.
Dried beans and peas.
Fortified tofu.
Fortified orange juice.
Fortified non-dairy milks, such as almond, soy, coconut and oat.
What is the best breakfast for high blood pressure?
Oatmeal.
Eggs.
Yogurt and berries.
Whole wheat bread, bagels and English muffins.
Unsalted nuts
Dark chocolate.
Fruits and vegetables.
Fruit Smoothies.
Do eggs affect blood pressure?
Eating eggs has no significant effect on systolic or diastolic blood pressure in adults.
