To maintain healthy blood pressure, eat <2300mg of sodium/day & add fruits, veggies, whole grains, low-fat dairy, fish, nuts & seeds to your diet.
Eating nitrate-rich salads can help lower blood pressure and reduce the risk of cardiovascular disease. Researchers suggest one cup of greens daily.
Beet juice is a great BP-lowering food, rich in nitrates, easy to incorporate into your diet, and can be consumed as a shot or mixed with a smoothie.
Regular pistachio consumption can reduce systolic blood pressure by ~2 points due to magnesium, fiber & polyphenols. Crush them as coating or salad topping.
Regular cashew consumption may reduce systolic blood pressure by ~3 points due to fatty acids and arginine content, which benefit baroreflex sensitivity.
Drinking extra water in the morning and at bedtime can lower systolic blood pressure by ~6 points in 12 weeks by improving kidney function, hormone secretion, and reducing circulatory system resistance.
Drinking 3-4 cups of tea daily, especially green tea, can lower systolic BP by ~3.5 points & diastolic BP by about 1 point, thanks to antioxidants that increase nitric oxide bioavailability.
Oat bran is a quick and easy way to lower blood pressure. A study found that people with hypertension who consumed 30 grams of fiber-rich oat bran daily reduced their systolic blood pressure.
Beans are a BP-friendly food. In a study, people who ate 1/3 cup of cooked lentils/beans per day were 43% less likely to develop hypertension.
Adding 1,000mg of potassium per day from boiled or baked potatoes can reduce systolic blood pressure by 3 points within 17 days
Fatty fish, like salmon, is rich in omega-3 fatty acids which help your body regulate an important hormone and aid in fluid transfer.