Food plays a large role in controlling blood pressure, kidney function, and cardio health, according to the Blood Pressure Center. Adding certain foods to the menu may contribute to a healthier circulatory system and a drop in blood pressure. Other foods may speed the metabolism and help with weight loss. Keeping the cardiovascular system maintained by consuming foods that support its functioning may protect the heart and help people to live longer, healthier lives.
Dairy
Recipes including low-fat dairy products provide protein and calcium, which are both necessary for healthful functioning of the body, according to the Blood Pressure Center. To aid in regulating the blood pressure, kidneys use calcium. Low-fat dairy foods that are also high in calcium are cheeses such as Gruyere and Swiss, yogurt with active cultures, 2 percent milk and farmers cheese.
Protein
Protein is a major player in heart health. Protein is a building block for the body and necessary for brain and cardiovascular health. Heart-healthy proteins consisting of Omega-3 fatty acids are found in most fish, according to the Blood Pressure Center. Fish also contains high levels of calcium and plenty of monounsaturated fats, all adding up to its being a great food to add to a healthy cardio menu. Adding dishes to the menu including fish such as salmon, mackerel, sardines, kippers, clams and cod can provide nutritious dishes high in healthy nutrients for the heart, according to nutritionist Dr. Liz Applegate.
Legumes are another way to add healthy protein to the menu and provide soluble fiber to help reduce cholesterol, preventing heart attacks, says "Concise Encyclopedia of Foods and Nutrition." Many types of beans are high in vitamin B and folic acid, both, which may prevent clogged arteries.
Vegetables and Fruit
Certain vegetables are excellent sources of nutrients that support the heart's functioning, says Applegate. Include corn in the menu for its high levels of vitamin B, especially folic acid. Onions are reputed to help prevent blood vessels from being damaged by LDL or bad cholesterol. Avocados and olives, both high in monounsaturated fats, the healthy fats, may help lower LDL cholesterol and provide protection against hearth attacks, writes Applegate. These foods can be added to existing recipes or used on their own.
Citrus fruits aid the body in the regulation of blood pressure and are high in potassium, which is helpful for the kidneys, notes Applegate. Lycopene, found in grapefruits, acts as an antioxidant, protecting against damage to blood vessels. Apples provide pectin, a natural fiber found in their skins, which binds to toxins, helping to flush them from the blood.
Dark Chocolate
The British newspaper, "The Telegraph," reported that research between 1955 and 2009 indicates that dark chocolate lowers blood pressure, protecting the cardio vascular system. The paper said that eating one dark chocolate bar weekly might have the effect of reducing risk of stroke by 22 percent. Chocolate can be added to the menu plan in a variety of ways or eaten straight out of the wrapper.
References
- "Concise Encyclopedia of Foods and Nutrition"; Audrey H. Ensminger; 1995
- The Blood Pressure Center: Foods that Lower Blood Pressure
- Liz Applegate, Ph.D.: Bio
- 22 Heart Smart Foods -- Liz Applegate, Ph.D.
- The Telegraph: Chocolate Could Help Treat High Blood Pressure
