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15 Best Foods to Lower Blood Pressure

People love to eat. They range from meat, fish, chicken, vegetables, and other foods existing in the market. Some cannot resist the temptation to eat foods high in fat and calories, which causes the blood pressure to increase.

 

Having high blood pressure is not healthy for a person. In the United States, 45% of adults are experiencing this because of the way they intake food. High Blood Pressure causes heart failure, vision loss, stroke, or kidney disease. Chronically elevated blood pressure might put stress on the arteries. One or more of these health issues may be life-threatening.

 

But some foods can help alleviate the increasing blood pressure to maintain it in a balanced manner.

 

Berries

 

Anthocyanins, a flavonoid found in blueberries and strawberries, are potent antioxidants. Researchers discovered that people who consumed the most anthocyanins had an 8 percent lower risk of hypertension than those who consumed the least.

 

One can enjoy Berry-based desserts, smoothies, and oatmeal as these are all great ways to lower blood pressure.

 

Bananas

 

There are a lot of potassium-rich bananas out there, which may help lower blood pressure. It's estimated that a medium banana has 422 mg of potassium per serving. According to the American Heart Association, potassium lowers sodium's effects and eases tension in blood vessel walls.

 

However, excessive potassium consumption may be detrimental to the body. As a result, those who suffer from renal illness should consult their physicians about setting dietary limits.

 

Beets

 

Beet juice may lower blood pressure in both the short and long term.

 

Researchers found that daily consumption of one cup of beet juice resulted in an 8/4 millimeter decline in blood pressure, according to a study published in 2015.   After making this adjustment, many people also saw a drop in their blood pressure.

 

According to the study, inorganic nitrate, found in beets, may have lowered blood pressure. Beet juice, beets in salads, or beets as a healthy side dish may help lower blood pressure. There are even beet juice products available for purchase on the internet.

 

Dark Chocolate

 

Sweets like these have been shown in studies to reduce blood pressure. People with hypertension or prehypertension who eat cocoa-rich chocolate had lower blood pressure, according to a survey of 15 research.

 

When shopping for dark chocolate, look for a bar with at least 70% cocoa content and eat one square (or around one ounce) daily.

 

Kiwis

 

One research found that a regular serving of kiwi helps lower blood pressure in those with somewhat high levels. Scientists discovered that eating three kiwis a day for eight weeks reduced blood pressure by more than half. The bioactive compounds in kiwis, according to the investigators, are what caused the decrease.

 

Vitamin C, which is abundant in kiwis, has lowered blood pressure in persons who ingest 500 mg of the vitamin daily for eight weeks or more.

 

Watermelon

 

Citrulline, an amino acid found in watermelon, may be useful in treating hypertension. Because it aids the body's production of the hormone nitric oxide, citrulline has a calming effect on blood vessels and promotes arterial flexibility. These factors may reduce high blood pressure.

 

According to previous research, watermelon extract decreased blood pressure in the ankles and brachial arteries in persons with obesity and prehypertension or moderate hypertension.

 

Make a chilled watermelon soup or salad with the fruit to increase your watermelon consumption.

 

Oats

 

It has been suggested that the beta-glucan fiber found in oats helps lower cholesterol levels. According to certain studies, beta-glucan may help reduce blood pressure.

 

Oatmeal is a great way to start the day, or you may use rolled oats for breadcrumbs in meat or veggie burger patties.

 

Leafy Green Vegetables

 

Nitrates, which are found in leafy green vegetables, lower blood pressure. According to some studies, nitrate-rich plants, such as spinach and broccoli may help lower blood pressure for up to 24 hours.

 

Cabbage, Fennel, Kale, Lettuce, Mustard greens, Spinach, and Swiss chard are all examples of leafy green vegetables found in the market.

 

Garlic

 

Garlic is a powerful antibacterial and antifungal agent. Allicin, the primary active component, is often linked to health benefits.

 

Some studies have shown that garlic may enhance the body's synthesis of nitric oxide, which aids in the relaxation of smooth muscles and the dilation of blood vessels. Hypertension may be reduced by making these modifications.

 

You may use garlic in many savory dishes to improve their taste. In place of salt, garlic has been shown to improve cardiovascular health.

 

Fermented Foods

 

Probiotics, which are good microorganisms that help maintain a healthy digestive system, may be found in fermented foods. According to an analysis of nine research, probiotic use may have little impact on high blood pressure.

 

Many fermented foods are available on the market, such as kimchi, kombucha, miso, tempeh, and natural yogurt.

 

Lentils

 

In many countries throughout the globe, lentils are a staple because they are a good source of protein and fiber.

 

Lentils may be used in a wide variety of ways. Many people use them in salads, stews, and soups as a substitute for minced beef or as a source of protein.

 

Natural Yogurt

 

According to the American Heart Association, Yogurt may lower blood pressure in women.

 

According to the study's findings, women in their mid-30s had a 20% lower risk of hypertension than women of the same age who seldom ate yogurt. Men in the research did not seem to profit from yogurt in the same way the women did because of their less consumption.

 

In general, unsweetened yogurts offer more tremendous advantages, such as natural or Greek yogurts. Healthy snacks and desserts may be made using these and other whole-food ingredients.

 

Pomegranates

 

High blood pressure may be reduced by drinking 1 cup of pomegranate juice daily, according to research from 2012. The researchers cited the fruit's antioxidant content as a possible explanation.

 

There are several ways to consume pomegranates, but many prefer the juice. Pomegranate juice should be purchased without additional sugar when it is pre-packaged.

 

Cinnamon

 

Even in the short run, cinnamon may lower blood pressure.

 

In a review of three readings, cinnamon was shown to lower short-term systolic and diastolic blood pressure by 5.39 and 2.6 millimeters of mercury, respectively. More investigation, however, is required.

 

Sprinkle cinnamon over porridge or freshly chopped fruit as an alternative to sugar. A wide variety of cinnamon products are available for purchase.

 

Pistachios

 

Pistachios are a good source of magnesium, which may help lower blood pressure. Other nuts, such as almonds, have been proven to have a similar impact.

 

According to one research, pistachio nuts may help lower blood pressure during times of stress. The nuts may contain a chemical that relaxes blood arteries.

 

 

Sources:

 

https://www.medicalnewstoday.com/articles/159283#blood-pressure-chart

Fifteen good foods for high blood pressure

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