High blood pressure, also known as hypertension, affects more people than you may imagine nowadays. The first thing that comes to mind when considering strategies to treat hypertension is medication. But dietary and lifestyle adjustments can make a big difference.
A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels.
Controlling heart related issues is very important to live a long life.
Here are the 10 best food for high blood pressure.
- Citrus fruits
Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure. - Salmon and other fatty fish
Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins. - Swiss chard
Swiss chard is a leafy green that’s packed with blood-pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked chard delivers 17% and 30% of your daily potassium and magnesium needs, respectively.
Magnesium is also essential for blood pressure regulation. It helps reduce blood pressure through several mechanisms, including by acting as a natural calcium channel blocker, which blocks the movement of calcium into heart and arterial cells, allowing blood vessels to relax. - Pumpkin seeds
Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.
They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.
Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP, compared with a placebo group. - Beans and lentils
Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels. - Berries
Berries have been associated with a variety of impressive health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.
Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules, which may help reduce blood pressure levels. However, more research in humans is needed to confirm these potential mechanisms.
Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects. - Carrots
Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels
Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. - Greek yogurt
Greek yogurt is a nutrient-dense dairy product that’s packed with minerals that help regulate blood pressure, including potassium and calcium - Spinach
Like beets, spinach is high in nitrates. It’s also loaded with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure.
The spinach soup also decreased artery stiffness, which may help reduce blood pressure and improve heart health. - Broccoli
Broccoli is known for its many beneficial effects on health, including the health of your circulatory system. For example, adding this cruciferous veggie to your diet may be a smart way to reduce blood pressure.
Broccoli is loaded with flavonoid antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body.
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