3 Foods You Should Eat This Fall If You Struggle With High Blood Pressure

High blood pressure can be caused by a number of problems. From unhealthy lifestyle choices to outdated genetics, there are many reasons why you might be dealing with hypertension. However, there are many things you can do to get your body back to a healthier blood pressure – including making changes to your diet. While some things should be avoided, such as fried, salty foods, there are also foods you can add to your diet to eliminate the problem.

To discover some of the best foods you can eat regularly to lower your blood pressure, we spoke with health experts Lisa Richards, nutritionist and creator of The Candida Diet, and dietitian Laura Ali. They said flaxseed, walnuts, and yogurt are the three healthy options you should reach for this fall!

1. Flaxseed

Adding more fiber to your diet is a great way to help lower your blood pressure, and Richards says flaxseed is a great source of this nutrient. “Flaxseed is high in fiber, which helps improve gut health, remove toxins from the body, and lower cholesterol. Each of these benefits of fiber helps lower blood pressure as a side effect,” she explains. However, to get the most possible benefits from this seed, she says, you should eat ground flaxseed: “Flaxseed is best absorbed by the body when ground, as enzymes cannot sufficiently break down the outer shell.” Understood! Fortunately, flaxseed can easily fit into a number of recipes, including smoothies, oatmeal, and “even some desserts.” Yum! Count us too!

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2. Walnut

Snacking on healthy nuts like walnuts has many benefits, and Ali tells us that lowering blood pressure is just one of the benefits at hand. “Walnuts are rich in omega-3 fatty acids, fiber, and an antioxidant called ellagic acid, all of which can help reduce the risk of heart disease and stroke,” she notes. In fact, a study published in the Journal of the American Heart Association states that “replacing walnuts with higher saturated fat foods helped lower blood pressure over a 6-week period.” Beautiful! This means that replacing your processed snacks with a handful of nuts can do wonders for your overall health. Additionally, you can easily mix walnuts into various meals you eat regularly. “Mix ¼ cup of chopped walnuts into your morning oatmeal, toss into a salad, or mix into a chicken salad or veggie pasta,” says Ali.

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3. Yogurt

Are you eating enough calcium? If not, Ali says, you may want to increase your intake, not just for your bones, but for your heart health as well. “Calcium triggers the contraction of our heart muscle and pumps blood throughout our body,” he explains. A great, delicious source of calcium is yogurt. “Research has shown that people who consume 5 or more servings of yogurt per week have a significantly reduced risk of high blood pressure compared to those who consume less than once a month,” Ali said. Wow! Fortunately, she points out that yogurt is an incredibly versatile food, so you shouldn’t have trouble adjusting to your diet. Apparently, it’s good for more than just parfait! “Try adding plain or fruit-flavored yogurt to a smoothie, or add a little lemon juice to make a fruit dressing or herbs to make a creamy vinaigrette. Use plain yogurt instead of sour cream or buttermilk in recipes. Buttermilk or sour cream in cream sauces or baked goods.” replace it with cream,” he lists. We try them all as soon as possible!

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Of course, lowering your blood pressure is ultimately an intense effort. You should always prioritize an overall healthy lifestyle by exercising regularly, reducing stress, and incorporating other good habits into your routine. But diet can play an important role in this process, and eating these foods regularly is definitely a good idea!

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