Beat High Blood Pressure with These 5 Healthy Foods

Posted on May 14, 2014

May is National Blood Pressure Month, which means you should be aware of your blood pressure levels and do your best to avoid hypertension and its adverse effects on your health! The consequences of high blood pressure can be devastating, even deadly. Numerous vital organ dysfunctions are associated with chronic, extreme hypertension. Fortunately, you can reduce your own blood pressure levels by altering your daily habits and working towards a healthier lifestyle. One of the most effective ways is to incorporate low-sodium, high-nutrition foods into your diet, such as fruits and vegetables. Start out with the foods listed below if you want to beat high blood pressure.

Skim Milk

Low-fat milk is a great resource for calcium and vitamin D, the combination of which can help reduce blood pressure by 3 to 10 percent. Drink skim milk on the daily and you’ll face a 15 percent reduced risk of cardiovascular disease. Now that’s some good stuff. Go get your milk mustache on.


By eating spinach, you might not instantaneously become big and brawn like Popeye the spinach-downing sailorman, but you will get tons of heart-healthy nutrients into your body. Spinach is not only low in calories, but it is also packed with fiber, potassium, folate, and magnesium – all key ingredients for maintaining healthy blood pressure levels.


Whether you’re a fan of black beans or the pinto variation, you should eat them often and use them in your favorite dishes. They’re inexpensive, rich sources of soluble fiber, magnesium, and potassium. Cook them with some spices and have them with rice. Or perhaps get some pico de gallo and make a bean burrito. There are so many ways to incorporate beans into delicious, guilt-free dishes that can serve to make both your taste buds and your heart happy.


Bananas are the perfect snack – they’re delicious, convenient, and healthy! Loaded with potassium, bananas make great on-the-go snacks that help lower blood pressure. Add banana slices to your morning cereal, or if you’re in a rush, just pick one off the bunch and take it with you to munch on!

Dark Chocolate

No, you may not indulge on whole bars of dark chocolate in a sitting and retain good health, but you may experience lower blood pressure if you limit yourself to a few bites each day. Try to get chocolate that is at least 70 percent cocoa powder. And as hard as it may be, just be sure not to overdo it.

Remember, avoid fast food (the worst culprit when it comes to high sodium) and learn to cook at home. Stick to the aforementioned foods as primary ingredients or seek out other low-sodium foods and you’ll be sure to make your heart happy!

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