1. Eat to Live
High blood pressure (hypertension) is sometimes called the "quiet killer" because it weakens blood vessel walls, damages kidneys and leads to heart attacks or strokes, often without manifesting many symptoms. If you struggle with high blood pressure, eat to treat your condition. Choose foods that have high mineral and fiber content, such as fresh fruits and vegetables. Some foods that lower blood pressure are the colorful ones. Dark green vegetables such as broccoli, red vegetables such as tomatoes and red peppers and red apples have the highest nutrients and minerals for heart-healthy eating.
2. Raise the Raisins
Lower your blood pressure by raising the amount of raisins in your regular diet. These tiny treats pack a powerful punch in lowering blood pressure. Raisins are rich in potassium, one of the minerals important for maintaining healthy blood pressure. They make a convenient snack since they're easy to carry anywhere. If tightly wrapped, raisins stay fresh for months. Sprinkle them on salads for extra helpings of a food that lowers blood pressure.
3. Lower Fat to Lower Blood Pressure
Lower the amount of saturated fats in your diet to lower your blood pressure. Choose a chicken sandwich (preferably grilled) instead of a hamburger when you drive through the fast food line. Saturated fat causes high blood pressure. Eat your salads with olive oil instead of heavy salad dressings to cut down on saturated fats.
4. Remember There's Nuttin' Better Than Nuts
There's nothing better than nuts for introducing good fats into your diet. Nuts are high in unsaturated fats, which can lower cholesterol and your blood pressure. Almonds are an especially good choice of nuts. A dozen almonds per day as a snack can lower your blood pressure. Peanuts, cashews, walnuts and pecans are other options. Mix several kinds of nuts together and add raisins for a healthy dose of magnesium, potassium and other minerals important for heart health.
5. Choose Chocolate
You'll probably love eating chocolate to lower your blood pressure, but choose the right kind. Dark chocolate, not milk chocolate, can produce acceptable blood pressure readings. Dark chocolate tastes bittersweet, but it contains natural antioxidants (flavonoids) which have a sweet effect on blood pressure readings. Antioxidants inhibit free radical destruction that damages cells, leading to many diseases, such as high blood pressure. Experts suggest eating about a 2 to 3 1/2 oz. serving of dark chocolate per day.
