How to Find Foods That Lower Blood Pressure

Foods that lower blood pressure naturally can be an important factor in making positive changes to your health. While there is no substitute for proper treatment of high blood pressure, there are certain foods that have been shown to contribute to lower overall blood pressure as part of a healthy, balanced diet.

Instructions

• 1

  Stay away from salty foods. Excess salt in food can accumulate additional water in the body and lead to an increase in blood pressure. Don't eat things like processed lunch meat, box dinners, processed chicken or meat products, or any salted snacks or treats.

• 2

  Try and avoid foods with high saturated fat content. This includes things like cheese, whole milk, fatty meat, and foods prepared in oil. Diets high in saturated fat have been shown to contribute to heart disease and cardiovascular problems, so it's best to keep saturated fat to a minimum.

• 3

  Look for foods that are rich in unsaturated fat and high in omega 3 fatty acids. Foods like this include avocados, salmon and other types of fish, and olive oil. Many scientists believe that good quality, unsaturated fats high in omega 3 fatty acids play an important role in the health of our circulatory systems. Even with this in mind, fats should make up a much smaller percentage of your diet than quality protein and carbohydrates.

• 4

  Eat a diet rich in whole grains. Whole grains contain important nutrients that have been linked to multiple cardiovascular benefits, one of these being better control of blood pressure. Good sources of whole grains are brown rice, whole grain bread, and oatmeal.

• 5

  Drink enough water. Water is very important in maintaining a properly functioning body and most people don't drink enough. Unless you are on a fluid restriction, try to get at least 64 ounces of water per day.