6 Foods to Lower Blood Levels and Look After Your Heart Posted in: Featured, Food Power

When looking after yourself the heart is an essential part of the body to really take care of, regular exercise is crucial to ensure a strong ticker, however here are 6 foods that can help you or your loved ones lower blood levels and look after your heart.


As a leafy vegetable spinach is naturally low in calories and high in fiber. It’s nutrient dense filled with potassium and magnesium, both excellent for helping to support blood pressure levels while lowering high blood pressure. Try blending fresh spinach into a smoothie and enjoy throughout the day, or add a cup full to meal time.


Again potatoes are high in magnesium and potassium, potassium can help the body retain sodium while stores are low, and dispose of excess sodium when sodium intake is high, regulating sodium intake. Magnesium on the other hand is awesome for many reasons, more than 300 chemical reactions that occur to keep the body running optimally. However its heart benefit is its ability to lower high blood pressure and keep it low.

Try adding baked potato instead of rice or pasta as a base for larger meals and enjoy a reduced risk of heart disease and strokes.


Being an oily fish rich in omega-3 fatty acids, a small amount of salmon can include up to 6 grams of heart-healthy fatty acids. Being easy to prepare and one of the most nutrient dense foods available today it’s a smart choice for everyone.

Helping to supplement diets salmon is high in pantothenic acid, also known as vitamin B5. A vitamin that is important in the creation of red blood cells, breaking down fat and producing energy. It’s real hearty (he-heh) benefit is it regulates stress-related hormones that can increase blood pressure.

Polyunsaturated fatty acids and incidence rate of coronary artery calcification in Japanese men in Japan and white men in the USA

So add a little salmon to your diet, other oily fish is also a good choice however salmon is the best!


Consuming beans often is excellent for your heart, just a small amount is beneficial. The Journal of nutrition recommends just half a cup of most beans can lower cholesterol. Beans help to bind cholesterol while fiber is fermented, this restricts cholesterol formation.

Beans are also great for being rich in flavonoids, blends of plant metabolites believed to give many health benefits through cell signalling pathways while also giving antioxidant effects.

Beans are a super choice for lowering blood pressure, cholesterol and strengthening the heart while preventing strokes.


Most berries are great for the heart, specifically for women’s health, recent studies suggest women aged 25 to 42 who ate three servings or more of blueberries per week had cut their risk of a heart attack by a third in comparison to those who had less.

Strawberries and blackberries are also excellent sources of antioxidants, that help delay cell damage. Berries also dilate blood vessels allowing more oxygen to be delivered around the body through blood.

Try adding blueberries in with your yogurt for a heart healthy snack.


Despite garlic needing to be used sparingly for your loved ones sake it reduces cholestorol and promotes blood flow. Garlic manages to dilate blood vessels meaning oxygen is transported around the body easily, don’t try cut corners however, fresh garlic is much more beneficial than dried.

Add a small clove in to your evening meal to promote blood flow and lower cholesterol, but don’t go overboard!

Check out amazons range of heart rate monitors!

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