Salmon is a true heart health superstar. This tasty fish is packed with omega-3 fatty acids, special compounds with incredible benefits for your entire circulatory system. Many studies show that omega-3s can reduce triglyceride levels, keep your arteries healthy, prevent blood clots and fight inflammation. Even better, they can cause a significant drop in blood pressure!
To give your diet a delicious boost of BP-fighting omega-3s, bake or grill salmon fillets with your favorite herbs:
- Season the salmon fillets with thyme, oregano or garlic (or all three).
- Place each portion in parchment paper or foil.
- Sprinkle a dash of lemon juice and drizzle some olive oil on top.
- Fold parchment or foil and place in a preheated oven.
- Bake salmon for 12-15 minutes at 450 degrees Fahrenheit.
Salmon isn’t the only fish that has omega-3s, but it’s one of the best sources. You can also try mackerel, arctic char, black cod, rainbow trout and albacore tuna. Anchovies and sardines are spectacular for omega-3s, but you need to get them fresh, not canned. Omega-3 oils made from fresh fish are also an option.
Including more garlic in your meals has two big benefits for blood pressure. First, garlic can make your arteries open wider, improving blood flow and getting rid of hypertension. The easier it is for your heart to pump blood, the less it has to work.
Second, garlic is a natural flavor enhancer. If you’re trying to reduce your salt intake, garlic makes a great replacement. That way you can eat healthy and still enjoy meals that taste amazing.
The next time you feel like something sweet and zesty, make honey-garlic chicken. Use skinless chicken breast, honey, fresh ginger, scallions, low-sodium soy sauce and plenty of garlic. With these tangy and tasty ingredients, you’ll be surprised how flavorful everything is without adding salt!
Say goodbye to high blood pressure for good with the power of spinach. Leafy greens are a phenomenal source of potassium. In fact, fresh spinach gives you more potassium than bananas. Why is that important for BP?
Potassium is the enemy of sodium. By increasing the amount of potassium you get every day, it flushes excess salt from your system. This can drastically reduce blood pressure.
In addition to these BP benefits, spinach contains a ton of nutrients. It’s rich in vitamin A, vitamin C, vitamin D, vitamin K, calcium and magnesium. Spinach can give you stronger bones, better eyesight and a healthier immune system.
Not a fan of spinach? That’s OK. There are other leafy greens you can try instead. Sauteed or steamed broccoli makes the perfect complement to any meal. For a delicious salad, toss together romaine lettuce, arugula, Swiss chard and beet greens with a vinaigrette made of olive oil and balsamic vinegar.
The Key To Lowering BP With Nutritious Foods
Lowering your blood pressure is all about eating less salt and unhealthy fats. There are lots of delicious foods that can help, such as fresh blueberries, low-fat Greek yogurt, whole-grain oatmeal and unsalted pistachios. Once you've got a healthy meal plan, you’re good to go!
15 Replies to “Try These 3 Amazing Foods That Lower Your BP”
Thank you for a simple inexpensive aid to lowering BP
Great advice which is true , I have been following all three recommendations at least one to two times a week
Thank you. This is very important and helpful for me.
This was excellent information,
Short to the point, gave you options, informative, educational
Also bananas and pumpkin seeds, no?
Thank you for the healthy tips on how to lower high blood pressure. I am a lucky healthy 63 year old hispanic male. I recently under went left knee replacement surgery, to their stanishment, off my lack of medicine needs and healthy 119/73 blood pressure. I dont smoke and dont drink alcohol. I excersis regurlally. Eat healthy meals, such as the ones you mention. Thank you for wonderful article.
Thank you for this important information for lowering BP.
Hi need to loose weight “i am a diabetic, suffer from hypertension and have asthma. After i have read some of your meals, i thought i could contact you to help me loose weight.
Greatly appreciate your advice!
Thank you a lot of great information that didn’t take a week to read
I have most of the food items in my diet, but probably not often enough.What is the basic difference between low fat Greek Yogurts and the USA brands in our stores?Thanks
I appreciate receiving straightforward information that is not buried in a long drawn out sales pitch. I wish more information sources used this approach.
Excellent tips! thank u!
There is definately a lot to know about this topic. I love all of the points you made.
useful information tnx for your post
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