September 18, 2017 | Categories: Health
Consuming less sodium may be important to help slash blood pressure levels, but eating more of these foods is good for your heart and arteries too.
A cold glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer’s website. Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she added. Other research suggests that people with low levels of calcium are at greater risk of high blood pressure.
These tasty spuds are rich in magnesium and potassium, two nutrients that are an important part of the DASH diet (Dietary Approaches to Stop Hypertension, or high blood pressure). A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure; and magnesium helps promote healthy blood flow, according to nutritionist Joy Bauer.
This cruciferous veggie is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are high in compounds that may help reduce damage to arteries, which may play a role in high blood pressure.
Famously rich in blood pressure-lowering potassium, one banana contains about 420 milligrams, or 11 percent of the 4,700 milligrams the American Heart Association recommends people consume daily. Surprisingly, however, many veggies are actually higher in potassium than these popular fruits. A cup of Swiss chard boasts 960 milligrams, a cup of cooked white beans has nearly 1,200 milligrams, and a whole avocado has 975 milligrams.
A tasty way to be heart healthy! Dark chocolate is rich in antioxidants called flavanols, which make blood vessels more elastic. Stick to an ounce or less a day and make sure it contains at least 70 percent cocoa.
Read the full article on Reader’s Digest.
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