1. Spinach And Other Leafy Greens
Spinach has always had an excellent reputation for being a superfood, as it's another accessible leafy green that contains so many nutrients, minerals, and antioxidants. As it turns out, it's also great for naturally regulating your blood pressure.
According to Dr. Elias Ortiz, a board-certified bariatric surgeon at Elias Ortiz & Company, leafy greens like spinach and kale are "high in potassium, which helps balance out the effects of sodium in your body."
"This can help relax your blood vessels and improve blood flow, making it easier for your heart to pump blood," continued Ortiz. "Plus, they're packed with fiber and other nutrients that support overall heart health."
Dr. Ortiz also recommends switching up which leafy greens you decide to include in your daily meals to get the "best results." As many folks say, variety is the spice of life!
2. Steel-Cut Or Rolled Oats
If you're a big fan of enjoying a hearty bowl of oatmeal in the mornings, you'll be happy to know that, according to Catherine Gervacio, a registered dietician with WOWMD, steel cut or rolled oats are great for maintaining healthy blood pressure levels. Gervacio notes that oats are "rich in beta-glucan."
"Taking 3 grams of beta-glucan daily, which is about one-and-a-half cups of cooked oats, can significantly lower cholesterol levels to improve blood pressure," said Gervacio.
She also noted that oats contain a compound called "avenanthramides," which can "help" lower blood pressure as well.
"I suggest doing overnight oats by mixing rolled oats with unsweetened almond milk, chia seeds, and your favorite fruit. Let it sit overnight in the fridge, and it's ready for breakfast," added Gervacio.
3. Greek Yogurt
Greek yogurt has drastically risen in popularity over the last few years, as its tangy taste is very satisfying for some people, and low-fat Greek yogurt has been used as a healthy alternative in many savory and sweet recipes. Believe it or not, it's also a great food to eat if you're looking to lower your blood pressure.
In an article for Health Beat, "Foods That Can Lower Your Blood Pressure Naturally," R. Kannan Mutharasan, MD, a cardiologist at Northwestern Medicine, said that diet can have a "profound impact" on blood pressure.
One of the foods recommended in his article is Greek yogurt, as it is an "excellent source" of potassium, which not only relaxes your blood vessels but can also regulate the sodium levels in your body.
Pair a serving of low-fat Greek yogurt with a banana, one of the most popular potassium-rich fruits, and you have a fantastic breakfast to help keep your blood pressure on track.