While eggs have had a checkered reputation in the past because of their cholesterol content, recent research suggests these protein powerhouses can actually help improve both your cholesterol and your blood pressure while keeping you satisfied. According to the American Journal of Hypertension, a high-protein diet, like one rich in eggs, can help lower blood pressure naturally while promoting weight loss, as well. Just make sure you’re not detracting from the health benefits of your egg-based breakfast by adding the wrong condiments; the sugar in ketchup and high salt content of hot sauce may reduce your protein-rich meal’s blood pressure-lowering effects.
An apple a day really does keep the doctor away, particularly for those struggling with high blood pressure. In addition to the 4.5 grams of blood pressure-lowering fiber you’ll get from each apple, you’ll also enjoy a healthy helping of quercetin, which has been deemed an effective antihypertensive, according to the results of a study conducted at the University Complutense of Madrid School of Medicine.
Bananas are one of your best options. As it turns out, foods high in potassium help manage high blood pressure because it can minimize the impact sodium has. The American Heart Association says one medium banana has about 420 milligrams of potassium, which is a significant amount for a relatively small amount of food. The daily recommended potassium intake for adults is 4,700 milligrams, so just one fruit will have you well on your way.
As if you didn’t need another reason to drink more berry-filled smoothies. A study from the American Journal of Clinical Nutrition found compounds in blueberries protect against high blood pressure. If you’re not a fan of blueberries, these compounds are also found in raspberries, strawberries, and black currents, ScienceDaily reports. The effect was higher in those who ate blueberries over strawberries, though, so choose these if you have the option.
Nuts contain heart-healthy omega-3 fats, so there’s little argument about their importance in a diet focused on lowering high blood pressure. Additionally, SFGate says certain nuts could lower cholesterol, which is often a huge offender among those with high blood pressure. So, whether you prefer pistachios to walnuts, snacking on these staples will help keep your heart healthy.