Foods to lower blood pressure

Blood pressure is the pressure the blood exerts on the vessel walls.
Blood vessel muscles contracting and relaxing can increase and decrease blood pressure levels.
This is controlled by a delicate balance between sodium (salt) and potassium as well as magnesium and calcium.

Salt intake results in an increase in the pressure. Magnesium and potassium can reduce the pressure.

Good sources of magnesium, calcium and potassium include

Bananas
Kiwi's
Peaches and Nectarines
Berries

Kale
Brocolli
Spinach
Potatoes
Sweet potato
RED peppers
Avocado
Aubergine

Anyone on ACE inhibitors (type of blood pressure medication) or with renal failure or kidney disease should avoid high potassium diets.

Ways to reduce blood pressure

Exercise (enough to cause a calorie deficit) 30-40 minutes a day strengthens the heart - can reduce systolic (top number) blood pressure by 5 to 9 mmHg

Eat sources of potassium, calcium and magnesium (Above)

Lose weight

Reduce salt intake

If taking alcohol only drink in moderation

Don't smoke

Omega 3 fish oils

Garlic - can reduce blood pressure by 10% in12 weeks (in capsule form rather than cooked)

nuts & seeds (not salted) -  potassium and magnesium, good balance of omega 3 and 6,  best ones are flax seeds, pumpkin seeds, walnuts, cashew nuts and pistachio nuts

Whole grains Whole grain bread, rice and pasta, heart protecting phytonutrients and antioxidants

Beetroot (nitrates)
Leek (nitrates)
Parsley (nitrates)
Celery (nitrates)
Lettuce (nitrates)

Skimmed milk (calcium)

Avoid

Coffee

Alcohol

Salts

Sugars

Saturated fats

Calorie surplus