These tasty spuds are rich in magnesium and potassium, two nutrients that are an important part of the DASH diet (Dietary Approaches to Stop Hypertension, or high blood pressure).
A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure; and magnesium helps promote healthy blood flow, according to nutritionist Joy Bauer.
If you think eggs are not heart healthy, you should know that past studies have shown that yolks don’t raise heart disease risk; now recent research has found that egg whites can help dial down blood pressure, according to a study presented earlier this year at a meeting of the American Chemical Society.
As MensHealth.com reported, when rats with high blood pressure were fed a protein found in egg whites, they experienced a drop in blood pressure that was comparable to a low dose of Captopril, a blood-pressure-lowering medication. Although more research is needed, eggs are a solid source of protein, vitamin D, and other healthy nutrients.
This cruciferous veggie is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are high in compounds that may help reduce damage to arteries, which may play a role in high blood pressure.
A cold glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer’s website.
Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she added. Other research suggests that people with low levels of calcium are at greater risk of high blood pressure.