Maintaining normal blood pressure levels is important for cardiovascular health and well-being. While pharmaceuticals can be useful in managing high blood pressure, integrating natural foods into your diet can also help lower blood pressure. Here are some natural foods, from almonds to olives, that have been proved to improve blood pressure:
Almonds
According to the National Library of Medicine, it is vital to note that your body does not absorb around 6% of the lipids in almonds because these fats are inaccessible to digestive enzymes. Almonds are also strong in phytic acid, which binds to minerals and hinders them from being absorbed by the body. Magnesium helps relax blood vessels, while potassium helps balance sodium levels in the body, leading to lower blood pressure.
Consuming a handful of almonds as a snack or adding them to salads and oatmeal can be an easy way to incorporate them into your diet.
Also read: How To Manage High Blood Pressure: Here’s Why You Should Eat An Apple A Day
Avocados
Avocados are packed with heart-healthy monounsaturated fats, potassium, and fibre, making them an excellent choice for lowering blood pressure. Potassium helps regulate blood pressure by balancing sodium levels and relaxing blood vessels.
Adding avocado slices to sandwiches, salads, or smoothies can be a delicious and nutritious way to reap their benefits.
Berries
Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants called flavonoids, which have been associated with lower blood pressure levels. These fruits also contain fibre, vitamin C, and potassium, all of which contribute to heart health. Enjoying a bowl of mixed berries as a snack or adding them to yoghourt or oatmeal can help support healthy blood pressure.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are loaded with potassium, magnesium, calcium, and other nutrients that promote heart health and lower blood pressure. These vegetables are also low in calories and high in fibre, making them an excellent addition to a balanced diet. Incorporating leafy greens into salads, smoothies, soups, or stir-fries can help increase your intake and support healthy blood pressure levels.
Olive Oil
Olive oil is a staple of the Mediterranean diet, which has been linked to numerous health benefits, including lower blood pressure. Rich in monounsaturated fats and antioxidants, olive oil helps reduce inflammation and improve blood vessel function. Use olive oil as a healthier alternative to other cooking oils in salad dressings, marinades, and cooking.
Olives
Olives, like olive oil, are a key component of the Mediterranean diet and offer similar heart-healthy benefits. They are rich in monounsaturated fats, antioxidants, and other compounds that help lower blood pressure and reduce the risk of heart disease. Enjoy olives as a snack, add them to salads or pasta dishes, or use them as a topping for pizzas and sandwiches.
Also read: Are You On Fast? Here's How You Can Control Your Blood Pressure During Fasting
These natural foods into your diet, along with other lifestyle modifications such as regular exercise and stress management, can help support healthy blood pressure levels and overall cardiovascular health. As always, it's essential to consult with a healthcare professional for personalised dietary recommendations, especially if you have existing health conditions or are taking medications for high blood pressure.