2019-05-07, 09:44 PM
6. White Beans
Nearly all beans are good for your heart and can help maintain low blood pressure. White beans provide some of the most potent benefits, but other popular varieties include black, navy, lima, kidney, and pinto beans. The reason beans are so good for blood pressure control is their high potassium levels, which help reduce tension in blood vessels. Beans are also loaded with fiber and magnesium, two more nutrients that can keep heart disease at bay.
![[Image: shutterstock_786891556.jpg]](https://facty.mblycdn.com/uploads/2017/09/shutterstock_786891556.jpg)
7. Garlic
Garlic naturally reduces blood pressure, so adding it to meals is a great way to improve heart health in people with hypertension. It contains allicin, an anti-inflammatory and antioxidant, which gives it its high blood pressure-fighting abilities. In addition to its own heart-healthy properties, garlic also makes a great alternative to salt-based seasonings. Sodium is one of the biggest causes of high blood pressure, so whenever possible, use healthier options to add flavor to your meals.
![[Image: 255783625.jpg]](https://facty.mblycdn.com/uploads/2017/09/255783625.jpg)
8. Quinoa
Quinoa is considered a superfood, and for a good reason. This grain contains a lot of potassium and magnesium, making it one of the best options for controlling high blood pressure. Quinoa makes a great base for salads and a delicious side dish. It also has plenty of other benefits, like aiding in weight loss and diabetes control. In addition, quinoa has very low sodium and fat levels. Adding a serving of quinoa to your diet each day can help to reduce the risk of developing heart disease.
![[Image: shutterstock_298755248.jpg]](https://facty.mblycdn.com/uploads/2017/09/shutterstock_298755248.jpg)
9. Kale
When planning a diet around hypertension, kale can be a great addition. Kale contains high levels of magnesium, potassium, and vitamin C, all of which are beneficial for the heart. Kale makes a great base for salads, but it can also be used in smoothies, soups, and plenty of other dishes. This is similar to other dark leafy greens, like spinach, broccoli, and collard greens, all of which contain the same important nutrients. These greens have other health benefits as well, like lots of iron and vitamin K.
![[Image: 551733151.jpg]](https://facty.mblycdn.com/uploads/2017/09/551733151.jpg)
10. Tuna
Nutritionists recommend eating seafood at least twice a week to maintain a healthy diet. Tuna is a great option, since it contains plenty of omega-3 fatty acids. Like salmon, tuna is a great source of protein and iron. However, there are extra precautions to take with tuna. Make sure to buy tuna filets, rather than canned tuna, as the latter is often full of sodium, which is not appropriate for a high blood pressure diet.
![[Image: 421676350.jpg]](https://facty.mblycdn.com/uploads/2017/09/421676350.jpg)
Nearly all beans are good for your heart and can help maintain low blood pressure. White beans provide some of the most potent benefits, but other popular varieties include black, navy, lima, kidney, and pinto beans. The reason beans are so good for blood pressure control is their high potassium levels, which help reduce tension in blood vessels. Beans are also loaded with fiber and magnesium, two more nutrients that can keep heart disease at bay.
7. Garlic
Garlic naturally reduces blood pressure, so adding it to meals is a great way to improve heart health in people with hypertension. It contains allicin, an anti-inflammatory and antioxidant, which gives it its high blood pressure-fighting abilities. In addition to its own heart-healthy properties, garlic also makes a great alternative to salt-based seasonings. Sodium is one of the biggest causes of high blood pressure, so whenever possible, use healthier options to add flavor to your meals.
8. Quinoa
Quinoa is considered a superfood, and for a good reason. This grain contains a lot of potassium and magnesium, making it one of the best options for controlling high blood pressure. Quinoa makes a great base for salads and a delicious side dish. It also has plenty of other benefits, like aiding in weight loss and diabetes control. In addition, quinoa has very low sodium and fat levels. Adding a serving of quinoa to your diet each day can help to reduce the risk of developing heart disease.
9. Kale
When planning a diet around hypertension, kale can be a great addition. Kale contains high levels of magnesium, potassium, and vitamin C, all of which are beneficial for the heart. Kale makes a great base for salads, but it can also be used in smoothies, soups, and plenty of other dishes. This is similar to other dark leafy greens, like spinach, broccoli, and collard greens, all of which contain the same important nutrients. These greens have other health benefits as well, like lots of iron and vitamin K.
10. Tuna
Nutritionists recommend eating seafood at least twice a week to maintain a healthy diet. Tuna is a great option, since it contains plenty of omega-3 fatty acids. Like salmon, tuna is a great source of protein and iron. However, there are extra precautions to take with tuna. Make sure to buy tuna filets, rather than canned tuna, as the latter is often full of sodium, which is not appropriate for a high blood pressure diet.