Cooking: 5 Foods to Lower High Blood Pressure

(Observer Dispatch – Several factors can play a role in high blood pressure or hypertension.  These can include those extra pounds you’ve put on, an inactive lifestyle, too much salt in your diet, too much alcohol, genetics, smoking or family history.  While we can’t do anything about some of these conditions, we can do something about diet and salt.

Limiting salt in the diet and adding potassium, magnesium, Vitamin D and Calcium play an important part in a healthier diet.  These foods are among the best to help you get where you need to be.

1.            Bananas.  A medium size banana provides 422 mg of potassium and may reduce your blood pressure by as much as 10 percent.  Eat it as a snack or add it to your morning cereal.

2.            Skim milk.  1% or skim milk provides Vitamin D and calcium which can lower high blood pressure by 3 to 10%.

3.            Spinach.  Packed full of key nutrients like potassium, folate and magnesium, spinach is a great addition to your new healthy diet.  Not only is it high in fiber but it also is low in calories.  Try having a spinach salad or add it to a sandwich.


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