While you likely get your blood pressure checked at every medical visit, chances are high you do not put much thought into the number unless you have to. But, you may have had a day where you were told that your blood pressure is too high, and if it stays at that rate, it puts you at risk for a host of high-risk health conditions, including heart disease.
So, what can you do about it? If you or a loved one has high blood pressure, chances are you want to know what to eat to reduce it. Check out these helpful tips and recipes to get things back on track.
Some Foods that Reduce High Blood Pressure
Healthy and crunchy, carrots are high in phenolic compounds, which help blood vessels, as well as reduce inflammation. They can be eaten raw or cooked, but more health benefits come from reducing blood pressure if consumed as-is. Studies have shown that people who regularly eat carrots have lower blood pressure than those who do not.
Broccoli is known to give the circulatory system a boost. Adding green vegetables like these ones to your diet may help reduce your blood pressure. Packed with antioxidants called flavoids, they may reduce inflammation and up blood vessel production.
Potassium and dairy-rich, this yogurt is known to reduce risk of sustained high blood pressure, as well as hypertension. Vitamins and minerals make it even more appealing. Just make sure you are not grabbing a variety that is high in added sugar and additives.
Magnesium, potassium and fiber abound in these seeds. Adding 35 grams of chia seed flour to participants’ diet significantly reduced their blood pressure levels, a study found.
Recipe 1: 3-Ingredient Chia Pudding
Chia seeds, milk and the sweetener of your choice becomes an easy and tasty chia pudding if you put in a little bit of work. Let the mix set overnight and wake up to deliciousness. Top with berries or extra nuts.
Recipe 2: Roasted Garlic Lemon Broccoli
Lemon, olive oil and a bit of sea salt transforms broccoli into a delectable side. Simply roast and enjoy. Serve with any lean meat, fish or vegetable of your choice for a stellar meal.
Recipe 3: Dijon-Roasted Chicken and Carrots
Savory and flavorful chicken meets carrots and herbs for a wonderful entrée that is worthy of a date night. Use any leftovers to put on salad or use in a sandwich with heart-healthy whole grain bread. To please even the youngest eaters, omit the herbs.
Recipe 4: Greek Yogurt Ranch Dip
Shallot, garlic powder, Greek yogurt, dill, salt and pepper make this easy ranch dip. Seriously, it is ready in about 5 minutes, tasty and better for you than the traditional version. Dip your carrots and celery, while feeling good about what you are eating. Dig in.
We hope you make these recipes soon and start to feel healthier, stronger and better. They are good to eat and good for your heart. Good luck!
Note: We recommend consulting with an accredited health professional before embarking on any diet, as well as getting your blood pressure monitored and checked regularly. The information provided above is not intended to be a substitute for medical advice or recommendations, it is simply for guidance.