When it comes to lowering blood pressure, the best foods to eat contain magnesium, potassium, antioxidants, and fiber. Those nutrients work to relax blood vessels and balance sodium levels in the body. Beets are typically the go-to vegetable for improving blood pressure levels because they contain nitrates. Nitrates help relax blood vessels and support healthy blood pressure levels. 

Beets are not the only food that can make a difference in your levels, though. Leafy greens, berries, and several other foods contain nutrients that aid blood pressure reduction. For your reference, high blood pressure is generally defined by a blood pressure reading that is consistently 130/80 mm Hg or above. The top number indicates systolic pressure, while the b bottom number indicates diastolic pressure. Continue reading to learn which foods can help lower blood pressure levels. 

Legumes

Lentils, beans, and chickpeas are common legumes that are rich in fiber, magnesium, and potassium, all of which support healthy blood pressure. Potassium is especially important for helping the body get rid of excess sodium, which holds on to water. When the body releases sodium, it gets rid of extra fluid, which can also help lower blood pressure. Statistically, people who regularly eat legumes have lower blood pressure and a lower risk of stroke. 

Walnuts

As a rich source of ALA, a plant-based omega-3 fatty acid, walnuts may encourage better heart function. Walnuts also contain potassium, fiber, antioxidants, and magnesium, which help regulate blood pressure. A two-year study of older adults found that adding walnuts to the diet led to modest reductions in systolic blood pressure. The biggest benefits were seen in subjects who had higher blood pressure at the beginning of the study. 

Berries

Berries are naturally rich in vitamin C, which is a powerful antioxidant, but they also contain anthocyanins. These compounds work to boost nitric oxide production in the body. Although more research is necessary, a 2021 study found that people who ate 1.5 cups of berries per day had lower blood pressure than those who did not eat berries. As a quick note, both fresh and frozen berries offer similar benefits. 

Leafy Greens

Research suggests that spinach, chard, kale, and other leafy greens are naturally rich in nitrates, which are found in beets. Nitrates supply the body with nitric oxide, which relaxes blood vessels, allowing for better oxygen and blood flow. A diet rich in nitrates from fruits and vegetables has been linked to a lower risk of stroke and lower blood pressure numbers. 

Avocado

Naturally rich in potassium, magnesium, fiber, and monounsaturated fats, avocados make for great additions to any diet. One cup of sliced avocado satisfies nearly 15% of the recommended daily intake (RDI) of potassium. Magnesium is integral for the many roles it plays in the body, including the widening of blood vessels. It does this by blocking the effects of calcium, which can cause blood vessels to tighten. A study from 2023 found that people who ate five or more servings of avocado per week had a 17% lower risk of high blood pressure. For reference, one serving is about half of a medium avocado.

Bananas And Apples

Bananas are not just valuable for their potassium content, but also their fiber and antioxidants, which work to protect cells from free radical damage. A 2024 study observed people with high blood pressure who ate bananas three to six times per week. Compared to those who ate bananas less than once per month, the banana group had a lower risk of death. The benefit was even greater when participants consumed bananas alongside other fruits, especially apples. In fact, eating apples and bananas several times per week was associated with the largest reduction in overall mortality risk. 

Oats

Oats are naturally rich in beta-glucan, a type of soluble fiber that helps support healthy cholesterol levels and overall heart health. It may also play a role in lowering blood pressure. A 2023 review of studies found that eating oats on a regular basis can help lower systolic blood pressure. That was especially true for people with high blood pressure or when oats replaced refined grains in peoples’ diets.

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Heart disease is the leading cause of death for people in the United States. On average, one person dies every 34 seconds from cardiovascular disease. The Centers for Disease Control and Prevention (CDC) noted that 919,032 people died from cardiovascular disease in 2023, which equates to one in every three deaths. Heart disease is also costly, with the estimated cost of health care services and medications from it amounting to more than $168 billion between 2021 and 2022. 

Although you may not be able to change certain risk factors for heart disease, such as family history or age, you can take steps to manage others. You can adjust your eating habits, level of exercise, and other lifestyle factors to help protect your heart. In this article, we will detail several things you can do to help prevent a heart attack or stroke. 

Know Your Family History And Person Risks

There are some types of heart disease caused by an issue with one or more genes. For example, the following types of heart disease can be passed down through families:

• Certain cardiomyopathies, such as arrhythmogenic right ventricular dysplasia
• Familial hypercholesterolemia
• Certain arrhythmias, such as long QT syndrome

Knowing your family health history and sharing it with your doctor will only benefit you. Ask relatives if they have heart disease and at what age they were diagnosed. Additionally, make sure to tell your doctor about any family members who passed away suddenly from heart disease. You can then consider things like your age, weight, race, weight, cholesterol levels, blood pressure, etc. 

Add More Movement To Your Day

According to a 2018 large-scale study in the United Kingdom, people who were more physically active were less likely to experience heart attack or stroke. That was consistent even if they had a genetic risk for heart disease. Physical activity helps protect the heart by lowering blood pressure, aiding weight loss, helping cells use insulin more efficiently, and reducing LDL (“bad”) cholesterol. 

The general recommendation is to get 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity each week. Incorporate movement into your everyday life, perhaps doing some strength training as well. One study found that doing less than an hour of strength training per week was associated with a 40% to 70% lower risk of heart attack or stroke. 

Limit Alcohol Intake

There are many risks associated with drinking alcohol, especially if you drink it excessively. The American Heart Association (AHA) states that drinking too much alcohol contributes to cardiomyopathy, high blood pressure, high triglyceride levels, and arrhythmia. Ask your healthcare professional whether it is safe to drink, especially if heart disease runs in your family. People at average risk may drink responsibly and in moderation, but make sure to not combine alcohol with sugar-sweetened beverages, such as juices or sodas.

Monitor Your Numbers

High blood pressure, high cholesterol, and type 2 diabetes increase the risk of developing heart disease. Manage these conditions by keeping track of your weight and: 

• Triglycerides
• Blood sugar
• Total cholesterol, including HDL and LDL levels
• Blood pressure

You may not be able to check your cholesterol, triglyceride, and blood sugar levels at home, but you can keep tabs on your blood pressure and weight. Your doctor can check your other levels with a simple blood test on a routine visit. 

Embrace Healthy Eating Habits

Ideally, eat heart-healthy foods to reduce your risk of developing heart disease. By focusing on heart-healthy foods, you can encourage better heart function and lower your cholesterol and blood pressure. A lot of foods in the Standard American Diet are rich in saturated fat, trans fat, cholesterol, sugar, and salt, all of which contribute to heart disease. A lot of people like to follow diets that have proven abilities to promote heart health. The Mediterranean Diet, DASH diet, TLC diet, and vegetarian or vegan eating plans all encourage healthy heart function. You can focus on consuming:

• Nuts and seeds
• Fruits and vegetables
• Whole grains, including barley, oats, brown rice, and quinoa
• Healthy fats, such as olive or avocado oil

Reach And Maintain A Healthy Weight

Researchers note that excess weight harms your health in several ways. For one, it can accelerate the buildup of plaque that can clog your arteries. Being overweight or obese also contributes to heart disease risk, such as: 

• High triglycerides
• High blood pressure
• Type 2 diabetes
• Obstructive sleep apnea
• High cholesterol

Heart-healthy eating coupled with regular exercise can help you keep your weight under control. Get inspired, work with your doctor, and put things in motion to develop a routine for better heart health. Start with small changes and build on them over time!

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What does it mean to maintain a healthy lifestyle? There are proven habits that can help you optimize your physical and mental well-being. Getting enough sleep, reducing your sugar intake, exercising regularly, keeping a balanced diet, and maintaining a healthy weight are just a few recommendations to maintain a healthy lifestyle. Read on to learn about some of the top ways to do this. 

Eat A Balanced Diet

This seems to be a recommendation for everything, right? Well, the foods you consume have a big impact on your health, both in a positive and negative way. The human body requires a variety of foods for energy, which means eating a balanced diet. You should eat a variety of colorful fruits and vegetables, whole grains, nuts, seeds, lean protein, legumes, and healthy fats to obtain as many nutrients as possible. A registered dietitian can help develop a plan for you that benefits your health, should you need professional assistance. 

Stay Hydrated

People love to diversify their beverages, but a lot of people do enjoy water as one of them. As a general recommendation for your daily water intake, health experts recommend the 8×8 rule. That involves drinking eight eight-ounce glasses of water per day, but that isn’t sufficient for everyone, and does not account for physical activity. A better guide is to drink half your body weight in ounces of water per day. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. Staying properly hydrated can help:

• Boost energy levels
• Support weight management
• Improve digestion
• Help prevent kidney stones
• Improve brain performance 
• Help reduce joint pain

Reduce Sedentary Behavior

In present day society, sitting is all too common, and for many hours per day no less. Prolonged sitting and sedentary behavior can increase the risk of type 2 diabetes, obesity, and certain types of cancer. Regular exercise does not completely cancel out hours and hours of sitting, though. Ideally, you should break up sitting with short stints of movement, even if it means walking around the office for a few minutes. When you do exercise, aim to get at least 30 minutes of moderate-intense aerobic activity per day. 

Get Quality Sleep

Sleep experts recommend people get at least seven to eight hours of quality sleep per night. During sleep, the body completes a number of essential tasks, such as repairing muscle tissue, restoring energy, maintaining bodily functions, and processing new memories and information in the brain. If you do not get enough sleep, you can experience irritability, difficulty focusing, and mood swings. If you experience chronic sleep deprivation, you may increase your risk of cardiovascular disease, depression, and diabetes. 

Avoid Smoking

This seems like a no-brainer, but smoking is a very common habit and addiction that can damage your lung tissue, heart health, and more. Quitting smoking is one of the best things you can do for your health, no matter your age or how long you’ve smoked. In fact, studies show that quitting smoking can add up to 10 years to your life expectancy. Need help quitting? Try our Smoke-Less Formula, which contains natural herbs that assist the body’s circulatory, respiratory, and hepatic systems. 

Maintain A Healthy Weight

When you keep your weight in a moderate range, you can protect yourself from conditions like:

• High cholesterol
• Heart disease
• Obesity
• High blood pressure
• Type 2 diabetes
• Stroke

You can determine if you have a moderate weight by determining your body mass index (BMI) and waist circumference. A doctor will also consider other factors, such as ethnicity, body composition, age, and health history when giving information about the right weight range for you. Weight isn’t just about the number on the scale because everyone is different. 

Limit Your Intake Of Sugar And Processed Foods

It is best to limit your intake of sugar and processed foods, such as packaged and frozen meals. These types of foods tend to have excess amounts of sodium, calories, unhealthy fats, and added sugars. Additionally, watch out for sodas, sugary juices, candy, sweetened cereals, and packaged cookies and chips. Rather than throwing out all of this food at once, start slow by swapping out some processed meals and snacks for whole foods. It is easier to begin by swapping one to two options per week for healthier options.

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Nearly 50% of the American adult population has high blood pressure (hypertension). High blood pressure is defined by a systolic reading of 130 mmHg or greater and a diastolic reading of 80 mmHg or greater. Nearly 45% of adults with uncontrolled high blood pressure have a reading of 140/90 mmHg or higher. That includes nearly 37 million U.S. adults. Additionally, about 34 million adults who should be taking medication (due to hypertension guidelines) may need a prescription or fill a prescription to start taking medication. 

The fact of the matter is that a lot of people have high blood pressure and do not know about it. That is either because they do not go to annual check-ups, or they do not monitor blood pressure at home. At-home blood pressure monitoring is easy to do, but there are many small things that can affect readings. In this article, we cover what you need to know about how to take your blood pressure at home, and how to avoid common mistakes people regularly make.

Common Mistakes

If your blood pressure reading is inaccurate, even by as little as 5 mmHg, you may not be able to effectively manage blood pressure. Essentially, you run the risk of either being prescribed medication you do not need or leaving hypertension untreated. Common mistakes you should avoid include:

• Taking your blood pressure over your clothes
• Taking readings after drinking, smoking, or eating
• Using the wrong size cuff or putting it on incorrectly
• Putting your arm in the wrong position
• Talking during the measurement
• Forgetting to rest and relax before taking blood pressure
• Crossing your legs or having poor posture
• Moving around during the reading
• Taking only one reading
• Failing to empty your bladder before taking a reading

Why Accurate Home Readings Matter

Health experts refer to high blood pressure as the silent killer because it doesn’t cause symptoms. Unless you consistently monitor it, you may not realize your blood pressure is high. Taking your blood pressure at home can help you take steps to keep it under control. The numbers you see may encourage you to exercise regularly, get more sleep, limit alcohol intake, and make smarter, heart-healthy food choices. 

Believe it or not, the readings you take at home are likelier more accurate than when a healthcare provider takes them. That is especially true if you have white coat syndrome, which causes blood pressure to go up each time you step into a doctor’s office or see a healthcare provider. It is usually caused by stress or anxiety during a medical appointment. 

Most people only check their blood pressure once per year at annual check-ups. Tracking it at home can give you a more accurate picture of your heath. The more readings you have, the more likely you are to know what your blood pressure actually is. 

Choosing the Right Monitor And Cuff Size

If you want to have an accurate blood pressure reading, you have to make sure that your monitor and cuff are appropriate for you. Your cuff should fit because if it is too large or too small, the readings will be off. When you select your monitor, look for an automatic, cuff-style, upper arm monitor that fits over the bicep. Finger monitors and wrist cuffs do not yield readings that are as accurate. 

Before you purchase a monitor and cuff, make sure to check the Validated Device Listing. It should be validated in that database. Additionally, pregnant people need to ensure that a device is specifically validated for use during pregnancy. 

Finally, measure your user arm and choose a monitor that comes with the correct cuff size. Once you have your monitor, you should take it to your next appointment with your healthcare provider. They can observe whether you are using it correctly or not, as that will help you get the most accurate readings.

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There is something to be said about a simple salad recipe. You don’t need a lot of ingredients and complex flavors to make something shine. That’s why this salad only has one main ingredient: cucumber, which is refreshing, crunchy, and the perfect vessel for almost any dressing. Coat it in a vibrant vinaigrette or creamy tahini dressing inspired by Mediterranean flavors. For this recipe, we took inspiration from a classic Chinese appetizer or side and tweaked it to fit the raw vegan criteria.

In Traditional Chinese Medicine (TCM) cucumber is a cleansing ingredient, helping detoxify the body and reduce high blood pressure. Because of its inherent “cooling” element, TCM thought it to ease the body’s internal heat. Cucumbers also have a rich water content (about 95%), so you can enhance your hydration efforts by eating them. They contain essential vitamins like K and C, and their antioxidant content, especially the flavonoids, fights against oxidative stress. Additionally, the fiber and potassium help support heart health and healthy blood pressure.

The key to this salad’s success lies in the smashing of the cucumbers. Ideally, use a heavy cleaver or rolling pin to smash the cucumber. This technique creates lots of jagged edges and crevices for the dressing to penetrate. Once you wash and dry the cucumbers, place them on a cutting board and lay your large knife flat against one at a time. Smash it lightly with your other hand and the cucumber should open and smash into sections. Repeat across the cucumber and then cut it into bite-size pieces.

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Your body needs fiber – and most people aren’t getting enough! Fiber helps keep things moving by supporting healthy digestion and regularity, but that’s just the beginning. It can also help you feel fuller longer, support balanced blood sugar levels, and play a role in heart health. Think fruits, veggies, nuts, seeds, and whole plant foods – simple choices that add up in a big way. Small steps lead to big changes! Add more fiber to your plate and your body will thank you.

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Whether you need a healthy and refreshing breakfast or an afternoon snack to beat the heat, this blueberry flaxseed cacao smoothie fits the bill. It has a subtle hint of chocolate from the raw cacao powder that pairs beautifully with the sweetly tart blueberries and nutty ground flaxseed. You can stream in coconut oil at the very end of the blending process for an extra dose of heart-healthy fats.

A randomized controlled trial found that eating blueberries improved endothelial function (how blood vessels relax). Another study found that blueberries helped improve blood vessel function and reduces systolic blood pressure after consuming them for 12 weeks. A more recent clinical review links the anthocyanins (antioxidant compounds that give blueberries their color) to better vascular function and modest blood pressure improvements. Additionally. a systematic review of randomized trials found that blueberry intervention improved memory and cognitive performance.

Similar to blueberries, ground flaxseed works to enhance heart health. In fact, a meta-analysis of 28 randomized controlled trials found that flaxseed significantly reduced total and LDL (bad) cholesterol levels. A larger meta-analysis confirmed that flaxseed helped lower triglycerides, total cholesterol, and LDL cholesterol. More recent studies suggest that flaxseed may help lower systolic and diastolic blood pressure. Flaxseed may also help lower some markers of inflammation.

Needless to say, this smoothie is one heck of a nutritional powerhouse!

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Dining out with high cholesterol can seem like an unenjoyable experience, but only if you don’t know how to tackle the menu. You can still enjoy family nights out, festive occasions, or even romantic dinners at your favorite restaurants. All you have to do is educate yourself about the best low-cholesterol choices. 

In order to understand how to manage high cholesterol, you have to know what you’re eating. Reading the menu carefully and identifying problematic ingredients is paramount. How do you know what to look for, though? While going to healthier restaurants and making your own food is the best plan of attack, it may not be sustainable for everyone. This article aims to educate you on how to dine out if you have high cholesterol. 

If Eating Chinese Cuisine, Go For Steamed Instead Of Fried

Chinese restaurants usually have a lot of fried food options, but there are many low-cholesterol options to choose from. Instead of enjoying deep fried egg rolls, opt for spring rolls that are steamed. Better yet, see if you can roll the ingredients in lettuce leaves! Steamed rice is a better choice than fried rice, but try to ask for brown rice if it is available. For your main course options, seafood can be a good choice, especially if the protein is steamed. Boiled or broiled seafood entrees are also good options. Just remember to eat shrimp in moderation and choose entrees with lots of vegetables. Resist dishes with a lot of oil if you want to care for your arteries!

Go For Vegetables And Skip Ghee At Indian Restaurants

There are many vegetarian dishes at Indian restaurants, which is great if you want to eat on the healthier side. Chickpeas are a common ingredient in Indian cuisine, and a heart-healthy legume to consider. Try to order dishes with plenty of vegetables, but stay away from heavy dishes with ghee, which is clarified butter made from buffalo’s or cow’s milk. Just as in the above explanation about Chinese cuisine, ask if the dishes can be made with minimal oil, provided the dishes are made to order and not in large pots. 

Skip The Sour Cream At Mexican Restaurants

Believe it or not, one of the healthier dishes (and perhaps most eye-catching) to order when eating at a Mexican restaurant is fajitas. They usually contain a lot of vegetables and don’t have fried components. Black beans tend to be a better choice, since they are rich in soluble fiber. That said, some restaurants over-salt the beans, no matter what type they are. Try to choose corn tortillas instead of white flour tortillas, because corn tortillas contain fewer calories and less sodium, sugar, and saturated fat than flour tortillas. If possible, choose grilled fish as your protein because it is a leaner protein with lower fat and sodium content. Lastly, resist ordering nachos as an appetizer and skip the sour cream and queso, opting for pico de gallo instead.

Avoid Saturated Fats And Limit Fatty Meals

There has been an interesting development in the U.S. Department of Agriculture’s (USDA) latest Dietary Guidelines for Americans. It no longer includes a specific limit for dietary cholesterol, but that isn’t an excuse to eat carelessly. The USDA guidelines and other dietitians advise people to eat as little cholesterol as possible. One study followed 30,000 men and women who did not have cardiovascular disease at the beginning of the study. After a 17-year period, researchers noted that for every 300 milligrams of cholesterol that participants added to their daily diet, they increased their risk of cardiovascular disease by 17%. 

Health experts suggest that cholesterol you eat impacts your blood cholesterol levels, but that isn’t the only factor to consider. Maintaining a balanced diet is the best way to manage your cholesterol levels. Reducing your consumption of meat, especially processed meats like bacon, sausage, and deli meat, can go a long way in reducing cholesterol and your risk of heart disease. Many foods that are rich in cholesterol, including high-fat dairy, bakery items, and fatty meats, also have a higher content of saturated or trans fats, both of which elevate cholesterol. For this reason, do your best to avoid these foods when you dine out. Such foods include pizza, burgers, tacos, sandwiches, and casseroles. Additionally, watch out for cheesy foods, palm oil, cookies, snack foods, and cakes. 

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Nuts aren’t just something to munch on – they’re packed with nutrients your body actually needs. From heart health to brain power, adding a handful to your day can make a real difference. Think almonds for vitamin E and glowing skin, walnuts for omega-3s that support brain function, and cashews for minerals that help keep your energy up. They help:

• Support heart health
• Keep you fuller longer (goodbye cravings!)
• Boost brain function
• Provide clean, plant-based protein

The key? Keep it raw or lightly roasted, and don’t overdo it – a small handful goes a long way. Snack smarter, not harder. Your body will thank you.

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Everyone loves a good snack, especially chips. In fact, it is pretty difficult to no reach your hand in an open bag of chips and grab a handful. If the bag is not open, the temptation to open it is potentially the most powerful force in the universe. While that may or may not be true, one thing is for certain: chips are highly addictive, but they typically contain problematic ingredients. We always want our cleansers to have access to various entrees, desserts, and snacks, especially, to help them power through their cleanses. Enter the dehydrator!

Why should you dehydrate instead of fry? Well, dehydrating preserves a food’s natural integrity, while simultaneously enhancing its shelf life without introducing harmful byproducts. That ultimately makes a dehydrated snack a cleaner, healthier preparation method than frying. Dehydrating at low temperatures gently removes a food’s water content, helping it retain as many vitamins, minerals, enzymes, and fiber as possible. In contrast, frying (especially at high heat) can kill nutrients and create harmful compounds like trans fats and oxidized oils.

So what makes these dehydrated carrot chips so special? Well, carrots are a vibrant, nutrient-dense root vegetable that can help support eye health, as it is rich in beta-carotene. The body converts beta-carotene into vitamin A, which helps promote clearre vision, more radiant skin, and a stronger immune system. Additionally, their high fiber content aids digestive function, supporting gut health and helping the body eliminate waste efficiently. The natural compounds in carrots may help balance blood sugar levels and support heart health by contributing lowering “bad” LDL cholesterol levels.

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