Eating Well for a Happier Heart
Blood pressure tends to become harder to control as you age. But diet is one thing you can still fully manage. Eating well can help keep your heart healthy, your arteries supple and mealtime enjoyable rather than stressful. Here are foods that are tasty, accessible, and proven effective if you want to maintain healthy blood pressure levels after age 50.
1. Leafy Greens
Dark, leafy greens like spinach, kale, and Swiss chard are high in potassium. Potassium can help your body use sodium more efficiently. Less sodium floating around means your blood vessels don’t have to work overtime. Add them to soups, smoothies, or sautés for an easy way to fit more into your day.
2. Berries
Blueberries, strawberries, raspberries, all of them have something in common. They’re packed with natural compounds that can help your blood vessels stay flexible and healthy. Add them to yogurt or oatmeal for a natural sweet treat.
3. Bananas
Bananas are famous for their potassium content. Potassium helps regulate blood pressure by reducing the negative effects of salt. Add one to your breakfast or enjoy as a convenient snack.
4. Oats
Oats are a great source of soluble fiber that promotes heart health and may even help lower blood pressure over time. Eating oatmeal for breakfast can help reduce spikes in energy levels. Top your oatmeal with fruit, nuts, and a little honey to keep calories in check.
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5. Fatty Fish
Fatty fish like salmon, sardines, and mackerel contain omega-3 fatty acids. Omega-3s are known for helping your body maintain healthy blood vessels. Try to work fatty fish into your weekly meal plan at least twice.
6. Beans and Lentils
Beans and lentils are another great source of potassium, fiber, and magnesium. They’re also pretty inexpensive and can be used in many dishes. Add them to soups or salads, or puree them to make dips.
7. Beets
Beets are rich in natural nitrates, which allow blood vessels to relax and blood to flow freely. Eat them roasted, juiced, or grated raw over salads. They are also great in sandwiches if you slice them thinly!
8. Yogurt
Calcium and probiotics found in yogurt can aid in cardiovascular health. Just make sure to buy the plain or low sugar options. Have it as a snack or top with fresh fruit and nuts.
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9. Avocados
Avocados are full of healthy fats and potassium. These nutrients can help you keep your blood pressure in check while also filling you up. Slice some onto toast or add to salads for an easy nutrition boost.
10. Garlic
Garlic has properties that can help your blood vessels relax. Cooking with garlic is an easy way to improve your circulation. Bonus: it makes everything taste better.
11. Sweet Potatoes
Sweet potatoes are another great source of potassium and fiber. Fiber helps slow the absorption of sugar into your bloodstream, which can help you avoid energy crashes. Bake or roast sweet potatoes for an easy prep.
12. Nuts
Nuts are a great source of healthy fats, magnesium, and potassium. Just a small handful can help you feel full and satisfied. Be mindful of your portions as nuts are high in calories.
13. Tomatoes
Tomatoes contain an antioxidant called lycopene that may help promote heart health. They’re also high in potassium and easy to add to any meal. Use fresh tomatoes in salsa or season cooked tomatoes with your favorite spices.
14. Olive Oil
Swap butter and shortening for heart healthy olive oil. A little goes a long way and can help your body use nutrients from fruits and vegetables. Try drizzling olive oil on vegetables or in salad dressings.
15. Oranges
Citrus fruits like oranges are high in potassium and vitamin C. These nutrients can help improve circulation and keep your blood vessels healthy. Eat whole fruits instead of drinking juice to benefit from all of the fruit’s fiber.
16. Seeds
Flaxseeds, chia seeds, and pumpkin seeds are also high in fiber, magnesium, and healthy fats. Sprinkle them on yogurt, salads, or oatmeal for an easy boost. Even though they seem small and like they won’t change much, do not underestimate their nutrition!
17. Dark Chocolate
Dark chocolate actually has heart benefits as long as it’s eaten in moderation. Reach for dark chocolate with at least 70% cocoa for the greatest benefits. Cocoa contains flavonoids that increase blood flow. Eat a small square for an after dinner treat that won’t ruin your diet.
18. Broccoli
Broccoli is full of nutrients that promote heart health. Eat it steamed or roasted to avoid overwhelming bitterness. Roasted broccoli goes great with chicken or beef.
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19. Pomegranates
Like berries and beets, pomegranates are also packed with heart healthy antioxidants. Pomegranate juice and seeds can help blood vessels regulate when under stress. Toss pomegranate seeds over salads or eat them by the handful.
20. Green Tea
Green tea contains antioxidants that aid in blood vessel relaxation and blood flow. Make green tea a part of your nightly routine or drink it to avoid consuming sugary drinks. It’s a lot more tasty than you might think!
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