High blood pressure It can stem from a variety of issues. From unhealthy lifestyle choices to plain old genetics, there can be many factors associated with high blood pressure. However, there are many things you can do to get your body back on track for healthy blood pressure—including making changes to your diet. While Some things Like fried, salty foods that should be avoided, there are foods that you can add to your diet to eliminate the issue.

We talked to health experts to find out some of the best foods you can eat regularly to lower your blood pressure. Lisa Richardsnutritionist and creator of the Candida Diet, and Laura Ali, nutritionist. They tell us that flaxseeds, walnuts, and yogurt are three healthy options to reach for this fall!

1. Flax seed

Adding more Fiber It’s a great way to add to your diet to lower blood pressure, and Richards says flaxseed is an excellent source of this nutrient. “Flaxseed is rich in fiber, which helps improve gut health, remove toxins from the body, and lower cholesterol. Each benefit of fiber can help lower blood pressure as a side effect,” she says. But to get the most benefit from this seed, be sure to eat ground flaxseed, she says. I understand! Fortunately, flax seeds can easily be incorporated into many recipes, including smoothies, oatmeal, and “even some desserts.” Yum! Count us in!

2. Walnuts

Snacking has many benefits Healthy fruits Like walnuts, and Ali told us that lowering blood pressure is one of the benefits of having them in hand. “Walnuts are rich in omega-3 fatty acids, fiber and the antioxidant ellagic acid, all of which help reduce the risk of heart disease and stroke,” she says. In fact, a study in the Journal of the American Heart Association found that “replacing walnuts with higher-fat foods helped lower blood pressure over a 6-week period.” nice! That means swapping out your processed snacks for a few nuts can do wonders for your overall health. Plus, you can easily mix walnuts with your regular meals. “Mix ¼ cup chopped walnuts into your morning oatmeal, toss them in a salad, or mix them into a chicken salad or vegetable pasta,” suggests Ali.

3. Yogurt

Are you eating enough calcium? If not, you may want to up your Ali intake—and not just for your bones, but for your heart’s health as well. “Calcium makes our heart muscles contract and helps blood flow through our bodies,” she explains. It is a great and tasty source of calcium. Yogurt. “Studies have shown that people who eat 5 or more servings of yogurt a week have a significantly lower risk of high blood pressure than those who eat less than once a month,” shares Ali. Wow! Fortunately, she points out, yogurt is an incredibly versatile food, so you shouldn’t have too much trouble incorporating it into your diet. As it turns out, it’s even better than parfaits! “Try adding plain or fruit-flavored yogurt to plain water, or adding some lemon juice to a fruit smoothie or herb smoothie. Use yogurt in recipes with flavored or buttered yogurt. Use it to make cream sauces or in baked goods with butter or butter.” Switch it up.” We’re testing all of this fast!

Of course, lowering blood pressure is ultimately a complex endeavor. You should prioritize an overall healthy lifestyle by exercising regularly, reducing stress, and incorporating other good habits into your daily routine. But diet can play a big role in this process, and eating these foods regularly is definitely a good idea!

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