Heart disease remains the No. 1 killer in the United States, and high blood pressure is one of the culprits that compromises your heart health. If you want to keep your ticker ticking, shaping your diet is a good start.
High blood pressure has been called the silent killer because its symptoms are often absent and responds well to diet and lifestyle changes. Take control of your health today with these foods that fight high blood pressure.
Bananas
You've heard that an apple a day keeps the doctor away. But you may not know that a banana a day keeps high blood pressure under control. This fruit is packed with potassium, an important blood pressure-lowering mineral. Potassium helps balance sodium in the body. The more potassium you eat, the more sodium your body loses. Start your day with a heart-healthy banana by adding it to a nutritious breakfast, such as whole grains or low-fat yogurt.
Fed vis
Omega-3 fats are praised for their heart health benefits, and for good reason. They reduce the level of bad fats in the blood and combat high blood pressure. Fatty fish like salmon and mackerel are the richest source of omega-3 in the diet, but you can also get them from seeds like chia and flax. For maximum benefits, replace red meat with fish. If you're like most Americans, you eat too much of it.
Havre
There's a reason why you see a heart symbol on the container of oats you bought at the grocery store. Oats are rich in soluble fiber and have been shown to significantly lower blood pressure when added to a healthy diet. There's nothing special about it; a serving of old-fashioned oats is enough to lower blood pressure by 12 points after just a few weeks.
Green leaves
Spinach, chard, kale, kale, take your pick. These green vegetables are a hit when it comes to controlling blood pressure. Leafy greens are extremely nutritious and their health benefits extend beyond blood pressure control. Diets high in leafy greens are associated with a lower risk of all chronic diseases. To boost your diet, replace plain old romaine lettuce with kale or spinach and add more leafy greens to your main meals.
Beans
Like oats, beans are packed with soluble fiber and offer similar blood pressure-lowering benefits. Eating more beans not only combats high blood pressure, but also promotes a healthy weight. You can lose weight while protecting your heart. Beans are also high in protein and packed with minerals. You don't have to give them the status of accessories. Eat them to replace one or two meat meals.
Nuts
When it comes to beating high blood pressure, nuts are an important part of the equation. Adding nuts to your diet significantly reduces the risk of high blood pressure. They are a good source of potassium, magnesium, fiber and protein. Don't forget that they are also high in calories. It's easy to lose track when staring at them from the tin. Instead, measure out a 1.5 ounce serving – about a handful. Enjoy them as a snack or add them to soups, salads and other meals.
BES
Berries take the cake for being one of the most nutritious foods. These little fruits are packed with vitamins, minerals and antioxidants. Having just one cup of berries a day can lower blood pressure by several points and help keep your blood vessels soft and flexible so blood flows efficiently.
You can get similar benefits from berry juice, but you'll miss out on the fiber, so stick to fresh or frozen berries.
tomatoes
Grab a tomato the next time you're in the produce aisle. These red wonders are packed with lycopene, a powerful antioxidant that has been shown to provide several health benefits, including lowering blood pressure.
Lycopene gives red fruits and vegetables their rich color and is an important part of the Mediterranean diet - an eating pattern known to lower the risk of heart disease. Not only does lycopene keep blood pressure under control, but high blood levels also reduce bad cholesterol and lower the risk of stroke.
Working with an experienced internist like Dr. Stanley John here at Bethel Medical Associates is the first step in taking control of your heart health. We offer screening for heart disease and can evaluate your risk factors to make recommendations to protect your heart.
Preventing and controlling heart disease can save your life. Call our office to make an appointment today or use our online booking tool. Your heart will thank you.
