Food plays an important role in helping to maintain blood pressure and heart health, according to The BloodPressureCenter.com. Eating foods that lower blood pressure helps you manage body weight and stay within recommended daily sodium allowances. Here's a list of special foods that will help reduce high blood pressure, aid in weight loss and help you maintain your heath.
Dairy Products
The BloodPressureCenter.com suggests eating fresh fish that's high in omega-3 and omega-6 oils. Fish also contains monounsaturated fats and is high in calcium, all helpful in lowering blood pressure and heart attack risk.
Vegetables
A good source of folic acid and vitamin B that helps protect the arteries is corn, high on the list of Dr. Liz Applegate's heart-smart foods. Onions are also on the list helpful in preventing LDL cholesterol from damaging blood vessels. Avocados are high in monounsaturated fats and help to lower LDL cholesterol levels as well.
Beans
Legumes, considered a wonder food, provide soluble fiber to lower cholesterol and also are high in vitamin B and folic acid helping to prevent clogged arteries, according to Applegate. Soy too, has been shown to lower cholesterol and protect against heart disease.
Grains
Whole grains, and especially oatmeal and oat bran are some of the best foods high in soluble fibers and known to lower cholesterol, protecting arteries against damage by binding to it and flushing it from the body, says Applegate. The BloodPressureCenter.com reminds us to to be sure all processed grain products and cereals are low in sodium.
Fruits
Apples are known for clearing the blood and lower cholesterol levels as much as 10 percent over a six-week period, notes Applegate. High in pectin fiber that binds to cholesterol and toxins in the blood, apples as well as oranges and lemons are excellent blood pressure-lowering additions to the diet. Citrus fruits are also high in potassium aiding the body's regulation of blood pressure and helping remove damaging cholesterol and toxins from blood vessels.
Pink grapefruit also contains lycopene, an antioxidant that offers protection against cholesterol damage to the blood vessels and pectin which binds to cholesterol and flushes it from the body.
Healthy Fats
Olive oil is high in omega-3 and omega-6 oils, its protective qualities and ability to reduce blood pressure are well known.
Nuts and Seeds
Almonds are high in monounsaturated fats, protective vitamin E oil, minerals and nutrients, according to Edgar Cayce in his book "Nourishing the Body Temple: Edgar Cayce's Approach to Nutrition."
Garlic
A natural antibiotic and anti-inflammatory, garlic helps lower cholesterol and prevent blood clots, says Applegate.
