If you want to lower your blood pressure, Dr. Morgan says that maintaining a healthy diet, exercising regularly and effectively being able to manage stress are all important. “Another key strategy is to limit alcohol and tobacco use, or better yet, cut them out altogether. Making all of these changes at once is hard, but even if you start slow, you're still making a difference. The earlier you act, the better your odds of getting hypertension under control without medication,” she stresses. Dr. Fahmi Farah, MD, a cardiologist and the owner of Bentley Heart Medical Center, adds to this, saying that getting consistently good sleep and proper hydration are also important.Related: Cardiologists Warn That This Is the #1 Worst Habit for Your Heart (And What to Do Instead)
5 Foods To Lower Your Hypertension Risk, According to Cardiologists
Leafy greens top both cardiologists’ lists as a beneficial food for reducing hypertension. Scientific research shows that the nitrate found in leafy greens supports cardiovascular health and can lower hypertension. Besides being heart-healthy, leafy greens are extremely versatile. They can be worked into any meal of the day in a wide variety of ways. Some you may not have thought of: using them to top a flatbread, incorporating them into a smoothie or adding them to a hearty stew.Related: The Heart Health Issue Nearly 1 in 5 People Don't Know They Have, According to Cardiologists
2. Berries
One heart-healthy vegetable that’s often overlooked is beets. “They’re packed with potassium, fiber and antioxidants that can help relax blood vessels and flush out excess sodium,” Dr. Morgan says. Like leafy greens, beets are high in nitrates, which help lower blood pressure.Related: 'I'm a Cardiologist—This Is the One Workout I Do Multiple Times a Week for Heart Health'
4. Nuts
5. Garlic
Seasoning your meals with garlic not only will give them more flavor, it’s also a way to lower hypertension, Dr. Farah says. Consuming garlic regularly is linked to lowering blood pressure and cholesterol as well as improving blood flow.
Let the above food list be the beginning of incorporating even more heart-healthy foods into your diet. Not only will you be supporting your cardiovascular health, your meals will be more interesting too.
Related: 'I'm a Cardiologist, and I Swear By This 3-Minute Habit for Heart Health'
Sources:
Dr. Jayne Morgan, MD, cardiologist and Vice President of Medical Affairs at Hello HeartDr. Fahmi Farah, MD, cardiologist and the owner of Bentley Heart Medical Center Read More Details
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