“In general, eating eggs doesn't impact either systolic or diastolic blood pressures. The egg controversy is more about increased cholesterol and its indirect association with risk of cancer and heart disease,” says Prashanth Peddi, M.D., a primary care physician at Memorial Hermann in Houston, TX.
Sweets and added sugars
** Eggs are high in cholesterol, so limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 ounce of meat.
Egg consumption has no significant effects on systolic and diastolic blood pressure in adults.
Eggs are also a well-known source of protein which is perfect for breakfast. Egg whites are especially good for high blood pressure. You can prepare scrambled eggs and add some vegetables to it.
Oatmeal is high in fiber and low in sodium. When prepared with a lower fat or nondairy milk, it's the perfect start to the day for anyone with high blood pressure. Try adding cinnamon or nuts for a richer flavor, but avoid adding too much butter or cream.
If you're worried maintaining lowered blood pressure might mean giving up bread, you will be thrilled to know that whole grain breads made out of whole wheat, whole rye or whole multigrain have shown to have a blood pressure lowering effect if eaten regularly.
A diet rich in fruits, vegetables, whole grains, and low-fat dairy products can help you get your blood pressure under control.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
According to the book, 'Healing Foods' by DK Publishing House, "potatoes are high in chlorogenic acid and anthocyanins, chemicals that help to lower blood pressure. The polyphenol in purple potatoes may also help." Additionally, potatoes are also a good source of potassium.
Yogurt by itself does not lower blood pressure or prevent hypertension. But a diet that includes nutrient-rich foods like low-fat yogurt instead of less healthy foods does combat high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) plan calls for two to three servings of low-fat dairy per day.
Excessive dietary sodium is associated with elevated blood pressure (EBP). Bread products are identified as one of the main sources of daily sodium intake.
Avocados are rich in potassium. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls.
Carrots are rich in phenolic compounds which are found to reduce inflammation and relax blood vessels. A study with over 2,000 people found that eating raw carrots helped to lower the group's blood pressure levels.
Research suggests that consuming milk may benefit your cardiovascular system. An analysis of nine studies that looked at a total of nearly 60,000 people found that consuming just a little more than two cups of milk a day was associated with lower blood pressure.
Although butter has many health benefits, it is chiefly composed of fats which can cause many undesirable problems if consumed in excess. These include obesity, hypertension, heart disease and cancer.
Tomatoes are a good source of potassium, which also plays a role in lowering blood pressure.
Rich in magnesium, calcium, and potassium, broccoli is a great source of regulating and controlling blood pressure. Broccoli sprouts are rich in compounds that minimise the blood pressure.
It also helps lower risk of diabetes, heart disease
More good news for chocolate lovers: A new Harvard study finds that eating a small square of dark chocolate daily can help lower blood pressure for people with hypertension.
Regularly eat fatty fish!
The best are salmon, tuna, mackerel, lake trout, sardines and herring. The omega-3 fatty acids found in fish have been shown to reduce blood pressure along with several other cardiovascular benefits. Strive for three servings a week.
Lifestyle - Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium (salt) or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.
Walking lowers systolic blood pressure by 4.11 mm Hg (95% CI, 3.01 to 5.22 mm Hg). It lowers diastolic blood pressure by 1.79 mm Hg (95% CI, 1.07 to 2.51 mm Hg) and resting heart rate by 2.76 beats per minute (bpm; 95% CI, 0.95 to 4.57 bpm).