13 Foods That Helps Fight High Blood Pressure
Today, I will be sharing with you 13 Foods That Helps Fight High Blood Pressure Latest Edition 2018, all is required is your undivided attention as you read and understand this article.
What is High Blood Pressure?
Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel destruction that causes heart disease, kidney disease, stroke, and other dilemmas. Hypertension is seldom called the silent killer because it displays no symptoms and can go unrecognized and untreated for a long time.
According to the Centers for Disease Control and Prevention (CDC), an estimated 75 million Americans have high blood pressure. Many danger factors for high blood pressure are out of your control, such as age, family history, gender, and race. But there are also circumstances you can control, with the help of exercise and diet. A diet that can assist in the control of blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.
Continue below to know which foods can help you fight hypertension
13 foods that help lower blood pressure
1. Leafy greens
Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.
Leafy greens, which are high in potassium, include:
- romaine lettuce
- turnip greens
- collard greens
- beet greens
- Swiss chard
Canned vegetables usually have supplemented sodium. But frozen vegetables accommodate as many nutrients as fresh vegetables, and they’re more straightforward to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.
Berries, particularly blueberries, are loaded in natural compounds called flavonoids. One study found that consuming these compounds might stop hypertension and help lower blood pressure.
Blueberries, raspberries, and strawberries are simple to add to your diet. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.
3. Skim milk and yogurt
Skim milk is an outstanding source of calcium and is low in fat. These are both primary elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.
According to the American Heart Association, women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk of revealing high blood pressure.
Try organizing granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per serving, the better.
4. Red beets
Beets are high in nitric oxide, which can improve your blood vessels and lower blood pressure. Researchers also discovered that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.
You can juice your beets or merely cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips. Be mindful when handling beets — the juice can stain your hands and clothes.
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.
Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.
Eating foods that are rich in potassium is beneficial than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also make one go along with a boiled egg for a quick breakfast or snack.
7. Salmon, mackerel, and fish with omega-3s
Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout comprises vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.
One advantage of preparing fish is that it’s easy to flavor and cook. To try it, place a fillet of salmon in parchment paper and season with herbs, lemon, and olive oil. Bake the fish in a preheated oven at 450°F for 12-15 minutes.
Unsalted seeds are extraordinary in potassium, magnesium, and other minerals that are known to reduce blood pressure. Enjoy the ¼ cup of sunflower, pumpkin, or squash seeds as a snack between meals.
9. Garlic and herbs
One review notes that garlic can aid to reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide supports to increase vasodilation, or the widening of arteries, to reduce blood pressure.
Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt intake. Examples of herbs and spices you can add include basil, cinnamon, thyme, rosemary, and more.
10. Dark chocolate
A 2015 study found that consuming dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The research suggests that up to 100 grams per day of dark chocolate may be associated with a lower risk of CVD.
Dark chocolate carries more than 60 percent cocoa solids and has less sugar than regular chocolate. You can add dark chocolate to yogurt or eat it with fruits, such as strawberries, blueberries, or raspberries, as a healthy dessert.
Pistachios are a healthy way to reduce blood pressure by decreasing peripheral vascular resistance, or blood vessel tightening, and heart rate. One study found that a diet with one serving of pistachios a day helps lower blood pressure.
You can incorporate pistachios into your diet by adding them to crusts, pesto sauces, and salads, or by eating them plain as a snack.
12. Olive oil
Olive oil is an example of healthy fat. It includes polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.
Olive oil can help you meet your two to three daily servings of fat as part of the DASH diet (see below for more about this diet). It’s also a great alternative to canola oil, butter, or commercial salad dressing.
Pomegranates are a healthy fruit that you can have raw or as a juice. One study presumed that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.
Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.
Dietary recommendations for lowering blood pressure, such as the Dietary Approaches to Stop Hypertension (DASH) diet, include reducing your intake of fat, sodium, and alcohol. Following the DASH diet for two weeks can lower your systolic blood pressure (the top number of a blood pressure reading) by 8-14 points.
Serving suggestions for the DASH diet include:
|Foods||Serving per day|
|sodium||no more than 2,300 mg on a traditional diet or 1,500 mg on a low-sodium diet|
|dairy (low-fat)||2 to 3|
|healthy fats (avocado, coconut oil, ghee)||2 to 3|
|vegetables||4 to 5|
|fruit||4 to 5|
|nuts, seeds, and legumes||4 to 5|
|lean meat, poultry, and fish||6|
|whole grains||6 to 8|
In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and magnesium.
In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and magnesium. The guidelines also recommend no more than:
- Five servings of sweets per week
- One drink per day for women
- Two drinks per day for men
One study found that a high-fat (full fat) DASH diet reduces the same amount of blood pressure as the traditional DASH diet. Another review looked at results of 17 studies and found that the DASH diet reduced blood pressure on average by 6.74 mmHg for systolic blood pressure and 3.54 mmHg points for diastolic blood pressure.
Through a heart-healthy diet, you can reduce your risks for hypertension and promote good health overall.