Fish, eggs, beef tenderloin, quinoa; beans, nuts... are sources of protein that are beneficial for people with high blood pressure.
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| Whole eggs are nutritious and help reduce the risk of high blood pressure. (Source: Getty Images) |
Fish
Any type of fish you like, from salmon to halibut, is a great source of protein and should be included a few times a week. Fish is a high-quality animal protein but also high in potassium.
According to the American Heart Association (AHA), potassium is one of the most important nutrients you can eat if you want to lower your blood pressure. Potassium helps relax blood vessels and counteracts the effects of too much sodium.
Egg
Eggs are packed with nutrients, the AHA said, and the US dietary guidelines have removed concerns about cholesterol levels in egg yolks due to little scientific evidence.
Whole eggs are very nutritious and contain vitamin A, selenium and several B vitamins. Eggs also contain the antioxidants lutein and zeaxanthin.
They're powerful antioxidants that are great for eye health but have also been linked to a reduced risk of high blood pressure, according to a 2022 study in the journal Frontiers in Nutrition .
Walnuts and nuts
Enjoy walnuts, pecans, cashews, almonds, sunflower seeds, pumpkin seeds and more. Nuts not only contain good quality protein, vitamins and minerals, but also antioxidants that help reduce oxidative stress in the body.
Several studies in the journal Nutrients in 2020 found that lower levels of oxidative stress may promote overall heart health.
Beef tenderloin
Beef is rich in high-quality protein as well as heme iron, which is more easily absorbed by the body than iron from plant sources. Beef is also an excellent source of vitamin B12 and minerals such as magnesium, folate, and phosphorus.
According to the USDA, a 100-gram serving of beef tenderloin provides 22 grams of protein. According to a 2023 study published in the journal Nutrients , your body absorbs protein from animal sources better than from plant sources.
Quinoa
One serving of quinoa provides nine essential amino acids and folate — a B vitamin that helps break down harmful substances in the body linked to heart disease.
According to a 2023 study in Hypertension Research , optimal folate levels in the body promote heart health, reducing the risk of cardiovascular disease and death from all causes.
Poultry
Poultry is an excellent source of protein. Like other animal foods, it contains nine essential amino acids that are needed to repair body tissues. According to the U.S. National Library of Medicine, poultry is particularly rich in an amino acid called L-arginine, which has been shown to lower blood pressure.
When you eat foods that contain L-arginine, such as chicken or turkey, your body converts it into nitric oxide, which relaxes your blood vessels. This helps slow down blood flow a bit, improving your blood pressure.
Beans
If you're looking for plant-based protein, beans like peas, pinto beans, black beans, chickpeas, lentils, and soybeans are your best bets. Beans are also high in potassium, which can help promote healthy blood flow, according to the AHA.
Plus, they're packed with heart-healthy fiber, which is an important nutrient but one most of us don't get enough of.
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