Combating high blood pressure with food is an excellent way to be proactive in your health care. Two risks factors for high blood pressure are obesity and sodium intake. According to the BloodPressureCenter.com, choosing foods that encourage weight loss and also keep salt levels below 2,400 mg a day are ideal. There are foods that you can add to your grocery list if you have high blood pressure to prevent hypertension.
Animal Protein
Skinless chicken and turkey
Fresh or frozen fish
Dairy Products
Sheep's milk products, which in general is lower in fats
Low-fat cow's milk and cheese
Cottage cheese
Plain yogurt
Grains
Whole grains and products made from them, like breads, rolls, pita bread, bagels, if they are low in sodium
Cereals (low in salt)
Noodles, rice
Vegetables and Fruits
Fresh or frozen veggies and fruits with no salt added and no extra sugar syrup added
Soups and Packaged Foods
Low sodium soups and prepared foods
Fats
Olive oil
Sweet butter
Coconut oil
Almond oil
Omega-3 and -6 oils
Spices and Condiments
Green spices such as marjoram, oregano, thyme, parsley, basil and sage
Brown spices such as cumin, cardamom, coriander, cinnamon
Garlic and onion powder (unsalted)
Apple cider vinegar (Organic)
Beans, Nuts and Seeds
Unsalted sunflower seeds
Sesame seeds
Pumpkin seeds
Almonds (unsalted)
Black beans
Navy beans
Lima beans
Pinto beans
Kidney beans
Potassium-Rich Foods
According to a report on MSNBC.com, lowering blood pressure with foods rich in potassium help balance the potassium/sodium mechanism in the blood and kidneys. Try these foods for a quick lift and a healthy dose of potassium.
Banana
Soybeans
White potato
Lemon
Amaranth
Couscous
Millet
Sour cherry juice
Organic apple cider vinegar
Dark Chocolate
According to the Journal of the American Medical Association and reported by MSNBC.com, ½ oz. dark chocolate daily lowers blood pressure and no weight gain was observed.
