20 foods that lower blood pressure

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New CDC guidelines will add millions of men and women to the ranks of those with high blood pressure. While 140/80 was once considered the high blood pressure threshold, 130/80 millileters of mercury has taken its place as the magic number.

While a staggering 75 million Americans — that’s nearly one third of the adult population — were already struggling with high blood pressure, this new calibration will add an additional 4.2 million people to this unlucky club, indicating an increased risk of heart attack, stroke, and other life-altering health consequences along the way. Skipping the salt and squeezing in some regular workouts can help keep your blood pressure from reaching dangerous levels, but it takes a more proactive approach to keep your blood pressure under control in the long run.

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Consider a blood pressure-lowering diet. While that phrase may conjure images of unseasoned egg whites and limp steamed veggies, getting your blood pressure into a healthy range is more than just doable — it can be a downright delight. Start by adding the Eat This, Not That! approved list of blood pressure-lowering foods into your regular routine and watch your numbers go from scary to stellar in no time.

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Don’t deprive yourself of your favorite sweet treats just because you’re trying to lower your blood pressure. Mangoes are a great source of both fiber and beta-carotene, both of which have been deemed effective at lowering blood pressure. In fact, research published in Hypertension Research suggests that adding beta-carotene-rich foods to your diet may be an effective way to lower blood pressure in no time.

While fatty foods may seem like they have no place in a high blood pressure-fighting meal plan, fatty fish like salmon are a major exception to that rule. Salmon is loaded with heart-healthy omega-3 fatty acids, which can help reduce inflammation, lower your risk of heart disease, and get your blood pressure into a healthy range.

 

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