4 Easy Eats That Steady Your BP



Go nutty at breakfast.
Researchers think omega-3 fatty acids may help the walls of your blood vessels relax and widen, helping your blood pressure go down. To add omega-3s to your diet, toss some English walnuts on your morning oatmeal.


Snack on berries.
Researchers found that people who ate the most blueberries and strawberries had an 8 percent drop in their risk for high blood pressure. It only takes 1 1/2 cups per week — of either berry — to enjoy heart benefits.


Lunch on leafy greens.
Spinach, kale, cabbage, and other leafy greens lower your blood pressure by producing nitric oxide, a gas that helps your blood vessels relax and makes your arteries more flexible. Research shows that the nitrates found in a large bowl of lettuce could lower your blood pressure about 11 points.


Add apricots for a super supper.
Potassium partners with your kidneys to get rid of extra sodium. And it relaxes your blood vessel walls which lowers your blood pressure, too. 1 cup of dried apricots provides more than 40 percent of your daily requirement of potassium.


Click the “Learn More” button to discover even more health foods — like the superfood that lowers cholesterol, high blood pressure, and diabetes risk — found on page 295 of Independent for Life.


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  • FC&A Staff Writer