Hypertension, commonly known as high blood pressure, stands as the most prevalent preventable risk factor for heart disease.
Globally, over 1 billion individuals grapple with high blood pressure, characterized by systolic blood pressure (SBP) values over 120 mm Hg, diastolic blood pressure (DBP) over 80 mm Hg, or both.
When diagnosed with high blood pressure, it is common to be given medication such as angiotensin-converting enzyme (ACE) inhibitors and told to just eat low-sodium foods. However, more and more research is showing that high blood pressure can be combated more naturally through lifestyle changes and eating certain heart-healthy foods.
Video by Doctor Mike on Youtube
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WHAT IS HIGH BLOOD PRESSURE?
There is always some level of pressure within the arteries to help the blood circulate around the body. A healthy blood pressure reading is considered to be 120/80 mm Hg. Anything higher is considered to be elevated and unhealthy. High blood pressure is a result of there being too much pressure within the artery walls, which creates a vulnerable system. If you compare it to an over-filled balloon when there is too much air and pressure within it, the balloon is at more risk of bursting. Even though our arteries do not burst, having continued high blood pressure will induce and encourage other heart and blood-related diseases such as strokes, heart failure, or heart disease.
High blood pressure, also known as hypertension, is often caused by certain lifestyle choices and how we treat our bodies. It has been shown that obesity and diabetes are both common causes and effects of high blood pressure. The important thing to note is that high blood pressure is in most cases preventable.
Though it is possible to live with and manage high blood pressure, it can be very beneficial for your physical health and lifestyle to lower and stabilize your blood pressure. Lowering your blood pressure means you will be able to be more physically active, be less reliant on medication and have the freedom a healthy lifestyle can bring.
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HOW NUTRITION AFFECTS YOUR BLOOD PRESSURE
Obesity is one of the leading causes of high blood pressure, and so re-aligning one's nutrition could be the first step to lowering and even preventing symptoms of high blood pressure. When you eat food such as processed junk food, fried food, or foods high in sodium, it can be a toll on your body's systems. If this happens sporadically, the body is equipped to handle it. You may have a moment of high pressure within your arteries after eating but the levels are quickly stabilized by the body. However, if you continually eat these kinds of food your blood pressure will remain high for prolonged periods which is when symptoms and health issues may start to arise.
Though the food you eat is partially responsible for high blood pressure, the good news is that it can also help you lower and prevent high blood pressure. We all know eating healthy has many benefits for our overall health, but eating a whole food diet with minimal processed sugars and fats can be an ideal solution to avoid any issues with your blood pressure.
When blood pressure is high, there are a few key nutrients that can help. Studies have shown that minerals such as potassium, magnesium, and calcium are used by the body to keep body vessels and heart healthy. Fiber has also been shown to regulate sodium and sugar levels in the blood while omega-3 fatty acids have been shown to help lower cholesterol which in turn reduces the risk of high blood pressure.
It can be argued that you can take many of these key nutrients as supplements without having to adjust your diet. However, it has been shown that converting to a more whole food diet overall is beneficial for lowering high blood pressure naturally.
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Photo by Nadine Primeau on Unsplash
BEST FOODS FOR HIGH BLOOD PRESSURE
1 - Oily Fish
Fish such as salmon, tuna, or mackerel are known as fatty or oily fish and contain high levels of healthy omega-3 fatty acids. These fatty acids have been linked to heart health as they help with inflammation in the body, including inflammation in the blood vessels which ultimately helps to lower blood pressure.
Good quality fatty fish also can contain high levels of vitamin D which has been shown to help regulate blood pressure. This means that having high levels of vitamin D in your body will help your body manage blood pressure spikes it might experience throughout the day and keep your blood pressure at a more steady level.
Any healthy fatty fish can be a great protein source for dinner or lunch. Red meat can contribute to high blood pressure and so swapping out a few red meat dishes a week with fish can be a great first step to controlling your high blood pressure.
What To Buy:
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Wild Pacific Pink Salmon (No Salt Added) How can Safe Catch be the ONLY brand that tests every tuna for mercury? Product Highlights: • No salt added • Skinless, boneless • Mercury tested • Certified sustainable seafood MSC, Safe Catch Elite is the official tuna of the American Pregnancy Association (2020) • Kosher, paleo, keto, gluten free |
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Albacore Wild Tuna (No Salt Added) Wild Planet tuna is sustainably caught and minimally processed for a superior taste and nutritional profile. Product Highlights: • No salt added • Pole & line caught, hand-cut & hand-packed • 100% pure tuna and nothing else • Paleo, kosher, keto, GMO free, gluten free |
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Delicious Wild Planet Sardines in water are a healthy and sustainable addition to your regular diet that you can feel good about. Meaty and flavorful, Wild Planet sardines are a nutritional powerhouse that are rich in omega 3, protein, calcium, and iron. They are also gluten-free, non-GMO and Kosher, so you can snack with confidence. Try them on a sandwich, salad or in your favorite recipe. Wild Planet Foods is dedicated to maintaining the ocean’s natural ecosystem while sharing delicious, healthy and sustainable wild seafood. • No salt added • Scale-free • Sustainably caught in the north pacific • Non-GMO, paleo, kosher, keto |
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Wild Mackerel Fillets (No Salt Added) If you want all the nutrition of the mighty sardine but prefer a milder flavor, Season mackerel fit the bill. Less tangy but still packed to the gills with protein, vitamins, and Omega-3s, these mackerel fillets are the best in the world. Taste for yourself and try them today! Product Highlights: • Wild caught in the Atlantic ocean, skinless & boneless • No salt added • Keto, kosher, paleo, non-GMO • Low in mercury |
If you'd rather have fish oil in the form of supplements, here are some of the best sellers on Amazon:
2 - Citrus Fruits
Best known source of vitamin C, citrus fruits are great fruits to include in your daily diet to maintain health as well as keep your blood pressure in check. Vitamin C can act as a diuretic meaning it helps to remove any excess fluid from the body, including within the arteries, helping to lower the pressure.
All citrus fruits can impart such great flavor into many home-cooked dishes. Squeezing fresh lemon onto cooked fish or making a lemon vinaigrette for your salads can be easy ways to add more fresh citrus to your diet. Even something as simple as having lemon or lime-infused water throughout the day. Be mindful of drinking too much orange juice as this is ultimately a big glass of sugar. It is best to eat oranges and grapefruits as whole fruits as you then also get the beneficial fiber.
What To Buy:
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To make their organic orange powder Micro ingredients uses fresh whole oranges to keep the natural flavors that oranges have to offer. This gives you a product that is a high concentration and provides a delicious alternative to using whole oranges. Each of this orange powder scoops provides a potent source of oranges that hold many benefits from aiding our health to being able to mix easily right into your favorite recipes. This powder is fast dissolving and gives you a convenient resealable bag that helps to hold purity and a longer lasting shelf life. Product Highlights: • 100% organic, vegan • Free of: GMOs, fillers, soy, gluten, dairy, additives, preservatives, artificial colors, flavors • Fresh freeze dried oranges, high concentration • Rich in antioxidants and vitamin C. Supports skin, hair health and the immune system • Great flavor for smoothies, drinks, coffee and baking • Recyclable & resealable packaging |
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Micro Ingredients offers life-changing nutrition created with raw, organic and filler-free ingredients from around the globe. Product Highlights: • Organic, vegan • Rich in natural vitamin C, immune system booster • Raw ingredients, free of: fillers, GMOs, additives, preservatives, artificial colors, flavors, soy, gluten • Great natural fresh flavor for soda, baking and cooking • Cold pressed concentrated |
If you'd rather eat fresh citrus fruits, here are some of the best options:
3 - Beets
Beets also contain nitric oxide which has been shown to increase blood flow and therefore reduce blood pressure. Some research has shown even eating beet greens or drinking beet juice has the same health effects. Like many other root vegetables, beets are also high in fiber which not only aids digestion but helps keep cholesterol and blood sugar levels low which in turn lowers blood pressure.
Beets can be eaten raw, grated into salads, or are delicious roasted as an alternative to roast potatoes. Drinking fresh-pressed beet juice is another great way to ensure you are getting a high dose of micronutrient goodness.
What To Buy:
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Antioxidant Root Food: Beets are a crazily effective anti-oxidant wonder food, brawling with free radicals and boldly inserting their Beet Super Powers between your cowering cells and the oxidative strain which would otherwise destroy them. Circulation Magic: Betanin and vulgaxanthin are phytonutrients that are in a class called betalains which are known to promote a healthy cardiovascular system. Beets are also known to increase nitric oxide in the body. This is great news for your endothelium; the micro-thin lining of your entire vascular system and major player in the blood pressure game. Oxygen Rabbit Pulled From Hat: Beetroot powder, naturally nitrate rich, is turned to nitric oxide when consumed. Then absorbed into the bloodstream to work their oxygen-boosting magic. Product Highlights: • Promotes healthy circulation & blood pressure • Powerful anti-inflammatory • Rich in nitrates for enhanced athletic performance • Organic, non GMO, plant-based, gluten free, soy free, dairy free • Sustainable farming: Made with materials harvested from responsibly managed farms |
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Feel the Beet: This humble red beet root boasts a basket full of benefits. Its ample nitrates support healthy blood pressure, athletic performance enhancement and cardio protection while antioxidants scavenge free radicals. Antioxidant-Rich : Beet juice gets its vivid red color from betalains, which are powerful antioxidants brawling with free radicals that protect your cells from oxidative strain and counter inflammation. Talk about a superfood powder! Improve Athletic Performance: Beetroot powder, naturally nitrate rich, is turned to nitric oxide when consumed. Then, it is absorbed into the bloodstream to work its oxygen-boosting magic, which may help improve athletic endurance and stamina. Product Highlights: • Promotes healthy circulation & blood pressure • Powerful anti-inflammatory • Rich in nitrates for enhanced athletic performance • Organic, non GMO, plant-based, gluten free, soy free, dairy free • Processed in a GMP & NSF certified facility and lab tested by a verified third party for purity, potency and quality |
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Beyu transforms ancient, exotic South American ingredients into a crispy, all-natural, gluten-free snack. Their name is deeply rooted in indigenous tradition, inspired by the Guarani word "Mbeyu", which refers to an ancient starch cake recipe. Product Highlights: • Rich in antioxidants, vitamin C & B9 • No artificial colors & flavors, 0g cholesterol • With sea salt • Vegan, gluten-free, kosher, vegetarian, non-GMO |
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SuperBeets Circulation Gummies HumanN's mission is to change lives, starting with better circulation. When you support blood flow, you’re benefiting your blood pressure, your energy levels, your stamina, your cardiovascular health, and overall heart health. You’re tapping a force inside you to take your body’s performance to a higher level. That’s the HumanN promise: to help you realize your potential through the power of healthy blood flow. Product Highlights: • Pomegranate berry flavor • Blood pressure support, heart healthy energy, supports blood flow, supports nitric oxide production • Sugar free, non GMO, vegan, soy free, caffeine free, dairy free • Powered by clinically researched French grape seed extract • Manufactured in a GMP facility |
If you'd rather eat fresh beets, here are some of the best options:
4 - Chia Seeds
These tiny superfood seeds are one of the few plant sources with high levels of omega-3 fatty acids, making them a great alternative to fatty fish if you follow a vegetarian or vegan diet. Not only are they great for heart health but chia seeds also contain high levels of fiber to help maintain overall blood pressure. To learn even more about these magical chia seeds, read our dedicated article: Chia Seeds: Health Benefits, Nutrition & Recipe Tips.
Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds also being high in fiber can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease.
With chia seeds packed full of healthy nutrients, having a chia pudding for breakfast instead of sugary processed cereal can be a healthy choice towards looking after your heart and blood pressure naturally. Chia seeds can also be added to smoothies, crackers, or sprinkled over salads.
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The word “chia” comes from the ancient Mayan word for strength. Why would the Mayans use such a powerful word for such a small seed? Well, chia seeds are loaded with nutrients such as fiber and omega-3 fatty acids. These Organic Chia Seeds are nutrient powerhouses which is why they deserve to be associated with strength. They contain 37% of the daily recommended value of fiber to help the 97% of Americans who are fiber deficient. Because these chia seeds are flavor neutral and flavorless, you can add them to just about anything to get a boost without changing the taste of your food. Just mix these chia seeds with your favorite breakfast shake, smoothie, bread batter, or other food that could use a little extra crunch that your family will love! Use them as a pre or post-workout boost with protein powders that you are already using. You can also sprinkle the seeds as a topping on yogurt, salads, or cereal for a satisfying snack! Product Highlights: • Made with materials harvested in a way that helps protect animals, plants, and a healthy ecosystem • Good source of fiber, with omega-3 • Organic, gluten-free, vegan, keto, nut-free, raw, low-carb, non-GMO, and paleo-friendly • Great vegan egg substitute • Highly rated on Amazon |
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They may be tiny, but these seeds pack some serious superfood benefits. Chia seeds are edible seeds of a flowering plant from the mint family. Native to Mexico and Central South America, these seeds have a long history of use in Aztec traditions. Today, chia seeds are a superfood staple used to elevate smoothie bowls, salads and beyond. With fiber, plant-based omegas, and calcium, these tiny seeds are full of the good stuff. Viva Naturals Organic Chia Seeds make it easy to add some extra nutrition to your favorite foods. Sprinkle some of these chia seeds bulk into shakes, salads, and soups, or eat them by the spoonful for a quick and crunchy snack. Product Highlights: • Perfect for smoothies, salads, and chia puddings • Highly rated on Amazon • Plant-based protein, vegan, non-GMO, organic, gluten-free • Omegas 3, high fiber, low saturated fat |
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Chia Smash is bold fruit spread bursting with real berries sweetened naturally with dates and powered by chia seeds so that you can eat good and feel good. Carefully selected 100% real, non-GMO and upcycled ingredients, 75%+ fruit, with chia seeds and dates packed with omega-3s, protein, fiber, antioxidants, vitamins, and minerals. A unique taste and consistency that can be spread on toast, swirled into oats and yogurts, dolloped onto pancakes, mixed into smoothies, salad dressings, baked with, and so much more! Product Highlights: • 4 simple ingredients, no sugar added • Keto, low calorie, non-GMO, vegan, plant based, paleo • Sweetened naturally with dates • 75%+ fruit, packed with omega-3s, protein, fiber, antioxidants, vitamins, and minerals |
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Chia Blackberry Vitality Snack Squeeze some natural vitality and powerful nutrients into your day! These organic chia seeds are infused with vibrant fruits and vegetables to create a convenient snack for you or your little ones. With plant-based Omega-3 and prebiotic fiber, Chia Squeeze is a satisfying burst that brings the body, mind and soul into higher balance. Product Highlights: • Prebiotic fiber, 1200 mg omega-3, 70 calories per serving • Organic, non-GMO, vegan, gluten-free, kosher • Certified women owned • Highly rated on Amazon |
5 - Broccoli
Broccoli is a type of cruciferous vegetable that should be included in any heart-healthy diet. High in potassium, magnesium, calcium, and vitamin C means including broccoli in your diet not only helps to lower blood pressure but has shown to reduce people’s risk of heart disease. Also packed with flavonoid antioxidants, broccoli also helps to boost blood vessel function, making your arteries less prone to increased pressure.
It can be easy to add a cruciferous vegetable as a side dish to any dinner. Lightly steamed broccoli is delicious with any meat-based or vegetarian dish. Cauliflower "rice" is a common substitute for white rice but why not try making broccoli "rice" instead!
What To Buy:
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KOYAH's organic broccoli powder contains just one ingredient: Organic Freeze-Dried Broccoli. They start with organically grown raw broccoli and dry the whole floret through a small-batch freeze-drying process. They then grind it into a fine powder. Each tub contains the freeze-dried powder of 7.5 cups of fresh broccoli florets. Product Highlights: • Each scoop contains the freeze-dried powder of 1/4 cup of fresh organic broccoli (2.5 g of powder) • Organic, vegetarian, vegan, gluten free, USA grown • Freeze-dried whole-vegetable powder • Made with materials harvested from responsibly managed farms • Highly rated on Amazon |
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Food to Live is a company committed to making people healthier by providing them with delicious, healthy food. They established this business with the purpose of making a change that would take our world one step closer to being a better place for us and our children. You can enjoy Organic Dried Broccoli Powder adding it to soups, sauces, green smoothies, homemade pesto sauce, and savory baked products. You should also consider adding it to homemade pasta to both enhance its color and nutritional value. Product Highlights: • Great for juices, drinks, and smoothies • Ground from whole vegetables • Organic, non-GMO, raw, kosher, 100% pure, vegan • Rich in fiber • Made with materials harvested in a way that helps protect animals, plants, and a healthy ecosystem |
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Best Naturals Broccoli Sprout Extract is a high-quality broccoli (Brassica oleracea) sprout extract, standardized to 6% glucosinolates and 0.3% sulforaphane, the active constituents found in cruciferous vegetables. Product Highlights: • Free of: GMO, gluten, artificial color, flavor, sweetener, preservatives, lactose • 1000 mg of broccoli sprout per capsule, 120 capsules per bottle • Made in USA, GMP compliant facility, 3rd party lab tested • Highly rated on Amazon |
If you'd rather eat fresh broccoli, here are some of the best options:
6 - Berries
Foods high in antioxidants have been shown to benefit overall health as well as reduce the risk of heart disease and high blood pressure. A large variety of berries, including strawberries, raspberries, and blueberries, are all packed with antioxidants and so are suitable for helping to lower blood pressure. Specifically, berries have an antioxidant called anthocyanins which has been shown to reduce the number of molecules responsible for restricting blood vessels. Similar to beets, blueberries also contain high levels of nitric oxide. So not only do they prevent the restriction of blood vessels but also help to increase blood flow.
Fresh berries are delicious when in season and, if you can afford to, it is best to buy organic varieties to ensure optimal nutrition. During the winter months, it is easy to find frozen berries that are great blending into smoothies or heated as a warm compote over porridge.
What To Buy:
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Picked at the peak of freshness, this beautifully ripe fruit medley of organic strawberries, blueberries and blackberries is quick-frozen just hours after harvest to lock in moisture, flavor and nutrients. An excellent source of Vitamin C, it's a deliciously convenient choice in everything from smoothies to homemade fruit salad. But don't underestimate a bowl of these as a simple afternoon snack! • 365 by Whole Foods Market • Organic • Strawberries, blueberries and blackberries • Good source of fiber and vitamin C • Highly rated on Amazon |
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Dried blueberries are a nutritional powerhouse, offering a concentrated dose of antioxidants, fiber, and essential vitamins. Packed with immune-boosting properties, these little blue wonders support heart health, aid digestion, and provide a delicious way to satisfy sweet cravings without compromising on nutrition. Elevate your snack choice with the wholesome goodness of dried blueberries for a tasty and health-conscious treat! Product Highlights: • No sugar added • Non-GMO, gluten-free, 100% raw • Powerful antioxidant, immune system boost, blood sugar control • Rich in fiber for healthy digestion • Highly rated on Amazon |
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Dried cherries are a nutrient-packed delight, offering a burst of flavor with numerous health benefits. Rich in antioxidants, fiber, and vitamins, they promote heart health, aid in digestion, and provide a convenient source of natural energy. Enjoy the sweet and tangy goodness of dried cherries while giving your body a boost of essential nutrients. A deliciously nutritious addition to your snack repertoire! Product Highlights: • Healthy snack, rich in vitamins & nutrients, immune support • Unsweetened, 100% raw, gluten-free • Montmorency dried red • Highly rated on Amazon |
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Goji berries, hailed as a superfood, boast a powerhouse of nutritional benefits. These tiny red wonders are dense with antioxidants, vitamins, and minerals, contributing to improved immune function and skin health. Packed with essential amino acids, goji berries support muscle repair and overall well-being. Incorporate these nutrient-rich berries into your diet for a tasty and convenient way to boost your vitality and promote overall health. Product Highlights: • Rich in vitamins, nutrients and antioxidants • Sun dried, fresh taste, chewy texture • Organic, gluten-free, non-GMO, lab-tested • Great for tea, smoothies, salad toppers, superfood snack mix • Highly rated on Amazon |
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Surprise your taste buds with the sweet, delicious taste of Ocean Spray Craisins Dried Cranberries. Made with real fruit and good as a snack or in a recipe. They're naturally fat-free and cholesterol-free. Plus, Craisins are a good source of fiber and 1 serving of Craisins Original Dried Cranberries meets 25% of your daily recommended fruit needs. Product Highlights: • Good source of fiber • Great for salads, baking and recipes • Gluten-free, no artificial flavors or preservatives • Highly rated on Amazon |
If you'd rather eat fresh berries, here are some of the best options:
7 - Bananas
Potassium helps the body expel any excess sodium within the bloodstream. This is very helpful for lowering blood pressure as too much sodium is often the cause of poor blood flow. Bananas are one of the easiest ways to ensure a daily dose of potassium as one banana contains up to 10% of the recommended potassium intake.
Like many other fruits, bananas are also high in fiber and a great healthier sweetener. Swapping refined sugars for more fibrous fruit, such as bananas, has been shown to help people reduce diabetic symptoms such as spiking blood sugar levels. Mashed bananas can be an ideal sweetener in pancake batter, cakes, and smoothies. Try freezing and then blending bananas for a healthy alternative to ice cream.
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Bare Baked Crunchy Banana Chips are made from fresh bananas that are sliced, then slowly baked to a perfect crunch, with no added oil or sugar. Unlike other dried fruit options, bare combines the goodness of fruit with the crunch of a chip, which makes them a portable, convenient, anytime snack that's truly satisfying. • Easy & healthy snacking • Gluten-free, non-GMO, kosher • Baked, never fried • Available in 3 flavors • Highly rated on Amazon |
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Nutristore’s Premium Freeze-Dried Fruits are the perfect addition to your daily pantry or long-term food storage. Their wide selection of fruits tastes delicious straight from the can or can be rehydrated into their natural state by just adding water! Rich in nutrients, every natural fruit ingredient is 100% freeze-dried with a 25 year shelf life and no unhealthy preservatives or additives! Freeze-drying is a clean and gentle process using sublimation to remove moisture without harmful chemicals, or preservatives used in traditional dehydration methods. Freeze-drying retains nutrients and taste so it is just like any fresh product without expirations! Product Highlights: • Healthy snack, no extra additives, no added sugar • 25 year shelf life • Vegan, non-GMO, premium quality • Made in USA |
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Carry the delicious goodness of real fruits anywhere you go with these travel-friendly pouches! Amazon customers report liking the taste, portability, and ease of use of these baby food pouches. They mention that it has a great flavor, is convenient for on the go feeding, and is easy for the little one to feed himself. • Real fruits, no artificial sweeteners, flavors, or colors • Non-GMO • With vitamin C • Highly rated on Amazon |
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This powder is made from ripened bananas so it has a very sweet banana flavor. Great for smoothies, pancakes, oatmeal, baked goods and whatever else you can come up with! They start with organic bananas grown in South America which are then harvested, peeled, frozen, freeze-dried, and powdered. • Organic, vegan, gluten-free, non-GMO • 0 additives • Each scoop is equivalent to 1/4 cup of a fresh banana
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If you'd rather eat fresh bananas, here are some of the best options as well as some cute banana holders:
8 - Pumpkin Seeds
Commonly known for being high in protein, pumpkin seeds also contain many nutrients suited for combating high blood pressure: including high levels of potassium, magnesium, and zinc. Magnesium is a key nutrient for the body to rest and restore and so it also helps the blood vessels to relax and relieve pressure.
Pumpkin seed oil is often recommended as a very digestible way to consume all the benefits these seeds have to offer. It isn't recommended as a cooking oil but you can use it as an alternative oil for vinaigrettes or as a finishing oil over meals. However, it can be just as effective to sprinkle unsalted pumpkin seeds over any breakfast, lunch, or dinner.
What To Buy:
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Organic Pumpkin Seeds (Unsalted) Terrasoul Superfoods is a family-run business that sources the freshest and highest quality superfoods from all over the planet. Their mission is to make these amazing, healthy foods available to you at the lowest prices possible while paying their growers and employees fair wages. • Plant protein • Organic, non-GMO, vegan • Premium quality, shelled, raw, unsalted • Contains minerals, omega-3 fatty acids • Immune boosting • Highly rated on Amazon |
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Go Raw Sprouted Seeds have 6-9g protein per serving and are handcrafted using only a few, simple, high-quality ingredients. Add flavor, protein, and crunch to your salads, sandwiches, yogurt, trail mixes, and soups or eat them as a snack right out of the bag! Product Highlights: • Only 2 simple ingredients: sprouted organic pumpkin seeds & Celtic sea salt • Sprouted, organic, keto, vegan, gluten-free, non-GMO, kosher • 8g protein per serving • Sprouted and dried, never baked, roasted, or fried |
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La Tourangelle natural products are crafted locally in California and France, using 150-year-old French traditional practices. From sourcing the best quality ingredients to small batch production, their products are deeply rooted in artisan know-how. They believe in making products that are authentic, delicious, and sustainable, and by doing so, they can spread joy and well-being through food. La Tourangelle Pumpkin Seed Oil adds a rich, toasted pumpkin seed taste to salad dressing, soup, marinade, pasta, dips, pastries and more. The process of extracting the oil has not changed for centuries. The best pumpkin seeds are first toasted, then pressed in a hydraulic press. Following mechanical extraction, the oil is lightly filtered and bottled in a protective tin can to preserve freshness. Product Highlights: • Deep, toasted nutty flavor • Expeller-pressed, handcrafted strictly following traditional methods from Styrian region in Austria • Non-GMO, gluten-free, kosher • Great for low heat cooking, salad dressings, pastas, and spreads • Highly rated on Amazon |
9 - Greek Yogurt
When it comes to Greek yogurt vs plain regular yogurt, the Greek version tends to be higher in protein and so considered a healthier option. It is also one of the more nutrient-dense dairy products and contains high levels of magnesium and calcium. On top of being necessary for bone health, calcium also helps blood vessels tighten and relax and therefore helps regulate blood flow and supports healthy blood pressure.
If possible try to find a low-fat, sugar-free Greek yogurt to ensure you keep your blood sugar level stable. Yogurt can be a great breakfast alternative to sugary cereals as well as being a simple but filling snack instead of more processed chips or granola bars.
What To Buy:
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When quality comes first, you can taste the difference. Amazon Fresh brand products are meticulously selected for high quality, great flavor and smart prices. Amazon Fresh brand products are all about high-quality food that fits every budget, every day. • Amazon Fresh, a brand you can trust • Gluten-free, kosher, grade A, no rBST • Excellent source of protein & calcium • Highly rated on Amazon |
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When quality comes first, you can taste the difference. Amazon Fresh brand products are meticulously selected for high quality, great flavor and smart prices. Amazon Fresh brand products are all about high-quality food that fits every budget, every day. • Amazon Fresh, a brand you can trust • Gluten-free, kosher, grade A, no rBST • Excellent source of protein & calcium • Highly rated on Amazon |
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Whole Milk Vanilla Greek Yogurt When quality comes first, you can taste the difference. Amazon Fresh brand products are meticulously selected for high quality, great flavor and smart prices. Amazon Fresh brand products are all about high-quality food that fits every budget, every day. • Amazon Fresh, a brand you can trust • Kosher, grade A, no rBST • Excellent source of protein & calcium |
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When quality comes first, you can taste the difference. Amazon Fresh brand products are meticulously selected for high quality, great flavor and smart prices. Amazon Fresh brand products are all about high-quality food that fits every budget, every day. • Amazon Fresh, a brand you can trust • Gluten-free, kosher, grade A, no rBST • Excellent source of protein & calcium • Highly rated on Amazon |
10 - Eggs
Eggs, in addition to being rich in nutrients, may play a role in a well-rounded dietary approach for managing blood pressure, according to research.
In a 2023 study involving 2,349 adults in the United States, those consuming five or more eggs per week showed a 2.5 mm Hg lower systolic blood pressure (SBP) compared to those consuming less than half an egg per week. Furthermore, regular egg consumption was associated with a notably reduced likelihood of developing high blood pressure over an extended period.
Importantly, the consumption of eggs does not appear to be correlated with other heart disease risk factors beyond blood pressure. Current evidence even suggests that adults in good health can safely enjoy up to 3 eggs per day.
What To Buy:
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Organic Large Pasture-Raised Eggs Vital Farms pasture-raised eggs are USDA certified organic, grade A eggs that come from a network of small family farms. Customers report liking the color, freshness, and taste of the egg. They mention that the yolks are lovely deep yellow, and the eggs are always fresh with no blood specs. Customers also appreciate the taste, saying that it's a great product with a rich, orange-ish yellow yolk. • Made with fresh air and sunshine, happy hens, ethical eggs • Organic, pasture-raised, grade A, certified humane • From a network of small family farms • Tended by hand • Possible to see the farm where eggs come from |
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Organic Large Brown Grade A Eggs The best tasting eggs are important. All eggs in 365 by Whole Foods Market's dairy case go beyond cage-free because they’re from farms that work hard to meet their Animal Welfare Standards for Laying Hens. The hens are fed a diet without animal by-products or antibiotics. Whole Foods Market's Animal Welfare Standards were developed after over 500 visits to farms and consultations with farmers, poultry geneticists, pullet growers and animal welfare scientists. The result? Better than cage-free eggs when you shop. Product Highlights: • 365 by Whole Foods Market, a brand you can trust • Organic, grade A, cage-free plus • 225mg omega-3 per egg • Raised naturally without antibiotics or animal by-products |
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The best tasting eggs are important. All eggs in 365 by Whole Foods Market's dairy case go beyond cage-free because they’re from farms that work hard to meet their Animal Welfare Standards for Laying Hens. The hens are fed a diet without animal by-products or antibiotics. From your breakfast table to your cookie batter, these eggs are the best, pure and simple! Product Highlights: • 365 by Whole Foods Market, a brand you can trust • Grade A, cage-free plus, non-GMO • Vegetarian feed • Raised naturally without antibiotics or animal by-products |
Below are some of our favorite accessories for cooking eggs:
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Photo by Brooke Lark on Unsplash
WHAT IS THE DASH DIET?
To tackle diagnosed high blood pressure head-on, it can be recommended to adopt the DASH diet which stands for Dietary Approach to Stop Hypertension. This diet focuses on low-sodium whole foods, such as vegetables, fruits, grains, low-fat dairy, fish, and poultry, as well as ensuring high levels of blood pressure-friendly nutrients such as potassium, magnesium, and calcium.
This diet can be used to help stabilize blood pressure in a matter of weeks but can also be a lifestyle choice that has been shown to reduce the risk of heart disease and diabetes over a lifetime.
Here are some key benefits of the DASH diet:
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Blood Pressure Regulation: The primary objective of the DASH diet is to lower and regulate blood pressure. It emphasizes nutrient-rich foods that are naturally low in sodium, such as fruits, vegetables, whole grains, and lean proteins. This combination has been proven to contribute to reduced blood pressure levels.
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Rich in Nutrients: The DASH diet is inherently nutrient-dense, providing essential vitamins, minerals, and antioxidants. These components promote overall cardiovascular health and support various bodily functions, contributing to a holistic well-being.
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Balanced Macronutrients: The DASH diet encourages a balanced intake of macronutrients, including healthy fats, lean proteins, and complex carbohydrates. This balance helps in managing weight, which is another crucial factor in controlling blood pressure.
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Low Sodium Content: Excessive sodium intake is a known contributor to high blood pressure. The DASH diet focuses on reducing sodium consumption by prioritizing whole foods and limiting processed and high-sodium options.
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Heart-Friendly Fats: The inclusion of heart-healthy fats, such as those found in nuts, seeds, and olive oil, is a notable feature of the DASH diet. These fats support cardiovascular health and can contribute to a lower risk of heart disease.
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Flexible and Sustainable: One of the strengths of the DASH diet is its flexibility. It can be adapted to individual preferences and cultural backgrounds, making it a sustainable and realistic long-term dietary choice.
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Positive Impact on Overall Health: Beyond its impact on blood pressure, the DASH diet has been associated with a reduced risk of various chronic conditions, including stroke, heart disease, and certain types of cancer.
In conclusion, the DASH diet offers a well-rounded and scientifically supported approach to managing hypertension. By focusing on wholesome, nutrient-rich foods and promoting a balanced lifestyle, individuals can benefit not only in terms of blood pressure control but also in fostering overall health and well-being. Always consult with a healthcare professional before making significant changes to your diet, especially if you have existing health conditions.
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FOODS TO AVOID
Individuals with hypertension (high blood pressure) are often advised to limit their intake of certain foods that can contribute to elevated blood pressure. While it can be ok to have the occasional treat, here are some foods to avoid or limit if you have hypertension:
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High-Sodium Foods: Excessive salt (sodium) intake can contribute to increased blood pressure. Avoid or limit high-sodium foods such as processed and packaged foods, canned soups, salty snacks, and restaurant/fast food.
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Processed and Packaged Foods: Many processed and packaged foods contain hidden sources of sodium and unhealthy fats. Opt for fresh, whole foods whenever possible and check nutrition labels for sodium content.
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Cured and Processed Meats: Bacon, sausages, hot dogs, and other cured or processed meats are often high in sodium and unhealthy fats. Choose leaner protein sources like poultry, fish, and plant-based alternatives.
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High-Fat Dairy: Full-fat dairy products can be high in saturated fats, which may contribute to heart issues. Opt for low-fat or fat-free dairy options to reduce saturated fat intake.
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Canned Vegetables with Added Salt: While vegetables are generally a healthy choice, canned varieties with added salt can contribute to increased sodium intake. Choose fresh or frozen vegetables without added salt.
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Pickles and Pickled Foods: Pickles and other pickled foods can be high in sodium. If you enjoy these, look for low-sodium options or consider making your own without added salt.
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Frozen Meals: Ready-to-eat frozen meals are convenient but often contain high levels of sodium and unhealthy additives. Choose fresh or prepare homemade meals using whole ingredients.
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Sweets and Sugary Beverages: High sugar intake has been linked to hypertension and other health issues. Limit your consumption of sugary snacks, desserts, and sweetened beverages.
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Alcohol: While moderate alcohol consumption may have certain health benefits, excessive alcohol intake can raise blood pressure. Limit alcohol consumption to moderate levels, as recommended by health guidelines.
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Caffeine: While the relationship between caffeine and blood pressure is complex and can vary among individuals, some people may be sensitive to its effects. Monitor your caffeine intake and consider reducing it if you notice an impact on your blood pressure.
These types of food can also contribute to obesity, high cholesterol, diabetes, and other heart-related diseases. It's important to note that individual responses to dietary changes can vary. It's advisable for individuals with hypertension to work closely with healthcare professionals, including a registered dietitian, to create a personalized and effective dietary plan tailored to their specific needs and health status.
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COOKBOOKS FOR HIGH BLOOD PRESSURE
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Lower your Blood Pressure: A 21-Day DASH Diet Meal Plan If you wish to tackle your high blood pressure naturally, this 21-day meal plan is a great place to start to kickstart some healthier eating habits. This book takes you through the principles of the DASH diet and offers ideas and solutions to continue with this lifestyle past the initial 3 weeks. |
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Once you have started to incorporate these 9 healthy foods into your diet, getting this cookbook packed with 101 recipes can keep your daily meal choices interesting. From soups to smoothies, salads to casseroles, you won't feel like you have to miss out on some of your favorite home-cooked meals as you lower your blood pressure. |
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Reducing High Blood Pressure for Beginners A drastic lifestyle change can be overwhelming at times and so having a way to gently ease you in can be helpful. This cookbook and guidebook is ideal for anyone just starting to adjust their diet and unsure of where to start. These recipes are quite simple, budget-friendly and are suitable for all types of home cooks. |
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Adopting a new diet can be a lot easier if you are doing it with a friend or partner. This cookbook and 7-week meal plan is perfectly suited for 2 people to tackle high blood pressure together. With meal prep timetables and meal plans, make it super easy for both of you to support each other in eating and living healthier lives! |
THE BOTTOM LINE
Fuelling your body with micronutrients and minerals supports its overall health and allows it to function more optimally. High blood pressure is caused by the body being under stress due to unhealthy and poor dietary choices. Ultimately, altering your diet and regularly eating these heart-healthy foods could make a noticeable difference in your overall health as well as stabilizing your long-term blood pressure.
The information provided in this article is not nutritional or medical advice. Please read our disclaimer.