1. Fatty Fish
Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. Check out these recipes Smoked Salmon & Scrambled Egg With Healthy Hash Browns and Salmon & Pesto.
Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Try this Steak with Beetroot Mash recipe for a tasty treat.
- Extra-Virgin Olive Oil
In a study of 23 participants with high blood pressure, extra-virgin olive oil reduced blood pressure by 48 percent compared with sunflower oil. Check out this recipe Crisp Tofu and Thai Cucumber Raita.
Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also sample these delicious recipes: No-Bake Banana Oatmeal Cookies and Banana Smoothie.
- Green Tea
The reason tea—green tea in particular—is so beneficial is because of its polyphenols. One particular green tea polyphenol, known as catechin, has shown to improve blood flow and blood pressure. A large review of green tea confirmed that two cups per day (500 millilitres) can increase arterial diameter by up to 40 percent.
Several human studies have shown that supplementing with garlic significantly lowers elevated blood pressure. Check this recipe out for a scrumptious dinner: Vegan Mapo Tofu.
- Dark Chocolate
A 2015 study found that eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 gr. per day of dark chocolate may be associated with a lower risk of CVD. A couple of lovely recipes you can try are these Dark Chocolate Waffles with Coconut-Maple Butter or Chocolate Banana Pops.
- Skimmed Milk and Yoghurt
Skimmed milk and yoghurt are an excellent source of calcium and are low in fat. These are both important elements of a diet for lowering blood pressure. These Almond & Banana Pancakes and Blueberry and Rose Water Yoghurt Parfait recipes should both be on the ‘must try’ list.
We hope you include these foods into your diet to help keep your blood pressure as balanced as it can be.