Leafy greens, like spinach and kale, may help reduce blood pressure, thanks to magnesium. Research has found taking 300 milligrams of the mineral a day for one month can elevate blood magnesium levels and reduce blood pressure. Furthermore, a press release on the research reads, “High magnesium levels in the blood were linked to improvements in blood flow, another factor associated with lowered blood pressure.” Additional foods that are high in magnesium include whole grains, beans, and nuts.
Swap out those refined sugar-loaded treats in favor of strawberries and watch your blood pressure dip into doctor-approved territory. Researchers at the University of Alberta’s Manzankowski Alberta Heart Institute have found resveratrol, a pigment found in red fruit like strawberries, effective at preventing hypertension and dangerous enlargement of the heart muscle in mice and rats. Though this hasn’t been proven in humans yet, strawberries are still a healthy food to add to your hypertension-fighting diet.
Ditching burgers and steak for good is a tall order for meat lovers. But if you can find ways to swap it for chicken more often than not, you’ll be doing yourself a favor. According to the AHA, chicken has less cholesterol and saturated fat than red meats. Seeing as how cholesterol and saturated fat can raise blood cholesterol and make heart disease worse, this difference really does matter. Stick to lean, skinless cuts of chicken.
Don’t deprive yourself of dessert just because you’re eager to get your blood pressure under control. A little dark chocolate can go a long way when it comes to lowering those numbers, thanks to its flavonoid content. Flavonoids, a type of plant-based pigment, have been linked to reductions in blood pressure, thanks to their ability to improve endothelial function, according to researchers at the University of Manitoba. Just make sure you’re choosing real dark chocolate for the biggest benefit; foods high in sugar, like most milk chocolate bars, have been linked to an increase in blood pressure by researchers at the New Zealand University of Otago. Reduce your risk of chronic disease even further by discovering and ditching the worst habits for heart health ASAP.