We all know that high blood pressure can lead to a number of health issues but are there ways to lower your blood pressure naturally instead of taking tablets from the doctors? Well, one way that could lower your blood pressure is by watching what you eat. Eating foods that are high in at least two of the three ‘power minerals’; calcium, magnesium and potassium, could help lower your blood pressure. Here are some foods that fit the bill if you’re looking to improve your health.
Full of monounsaturated fats and loads of proteins, avocados are a great addition to your diet if you’re looking to tone up. However, their health benefits don’t stop there. Just half an avocado contains 1% of your recommended daily calcium intakes as well as, 5% of the magnesium and 10% of the potassium you are advised to consume.
Quinoa has become a dietary favourite. It’s quicker to cook than brown rice, it’s arguably tastier and it definitely gives toy more bang for your buck! 100g of cooked quinoa contains 1.5% of the calcium, 15% of the magnesium and 4.5% of the potassium you need each day.
If normal potatoes don’t do it for you, sweet potatoes are a great alternative. Like many veggies, some of the nutrients are in the skin, so it’s sometimes best to eat them with the skin on for better nutritional value. Just one medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium and 15% of the potassium needed daily. Without the skin, the magnesium drops to 7% and the potassium to 10% so it’s best to do skin on fries if you’re swapping them for normal fries!
340 grams of broccoli contains 6% of the calcium, 8% of the magnesium and 14% of the potassium needed each day, making this little plant great for combating high blood pressure.
Red Bell Pepper
Red peppers are great for a number of reasons. They work well across a huge variety of dishes, from salads to curries, and they also last for ages in the refrigerator, meaning you don’t have to worry about eating a full pepper in a day. Red bell peppers also contain 1% of the calcium, 4% of the magnesium, and 9% of the potassium per 340 grams of your daily intake, meaning some peppers in your salad should help to lower your blood pressure.
Kale is a superfood dream. It’s full of antioxidants and is great if you’re trying to shed a few pounds. 340 grams of kale – cooked or raw -will provide you with 9% of the calcium, 6% of the magnesium, and 9% of the potassium that you should eat every day.
Bananas are always brought up when talking about potassium, and they’re a great source of some other much-needed nutrients too! A medium banana can give you up to 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need every day.
Peaches and Nectarines
If you’re going to get your five-a-day, you might as well get the ones that are best for your body! One peach or nectarine can give you 1% of the calcium, 3% of the magnesium, and 8% of the potassium you need every day.
Luckily, kiwifruit is available all year round from different parts of the world. Not only does its bright colour make it a nice addition to many meals and desserts, it tastes great and is good for lowering the blood pressure. One kiwifruit contains 2% of the calcium, 7% of the magnesium, and 9% of the potassium that you need every day.
If you’re bored of salmon, cod or more typical options of white fish, Tilapia could be the way forward. It’s available all year round and tastes great no matter how it’s cooked. It also contains 8% of both the recommended magnesium and potassium daily intakes per 100 grams, making it a useful addition to your diet.
Fat-free Plain Yoghurt
Although some other yoghurts may contain more calcium, fat-free plain Greek yoghurts are the best for the all-round goodness. They go great with breakfast and toppings can be mixed up to stave off boredom. In terms of the ‘Big Three’, 340-grams of fat-free plain yoghurt contains 49% of the calcium, 12% of the magnesium and 18% of the potassium needed daily, making it a super addition in your battle against rising blood pressure!
Not only is pork tenderloin a leaner cut of red meat than some, but it’s also good for your health! So if you just can’t resist a good cut of meat, this is the way to go with three ounces (85 grams) of tenderloin containing 6% of the magnesium and 15% of the potassium you need each day.
White beans are a great health food and easy to get into your diet. They can be added to stir-fries, salads or chilli. Furthermore, just 340 gram of white beans contains 13% of the calcium, 30% of the magnesium and 24% of the potassium you need every day in your diet, making them great for lowering blood pressure.