foods for high blood pressure
pressure can be reduced dramatically by altering one's diet. Certain meals have
been demonstrated to lower blood pressure in the short and long term, according
pressure, often known as hypertension, affects one in every three people in The United States.
dietary changes and other lifestyle adjustments can all help to lower blood
pressure while also lowering the risk of complications. A person's risk of
heart disease, stroke, and renal disease increases when their blood pressure is
explore foods that can help lower blood pressure and present scientific
evidence in this article.
studies have discovered that certain foods can help to decrease high blood
pressure. We'll look at which foods are effective and how to include them in a
which are found in blueberries and strawberries, can help lower blood pressure.
a kind of flavonoid is antioxidant chemicals found in blueberries and strawberries.
34,000 persons with hypertension participated in a comprehensive study done by
discovered that those who consumed the most anthocyanins — primarily from
blueberries and strawberries — had an 8% lower risk of high blood pressure than
those who consumed the least.
meal, consume berries as a snack or a sweet treat or add them to smoothies and
high in potassium, a mineral that aids in the treatment of hypertension. A
medium-sized banana has around 422 milligrams of potassium. Potassium from a
Potassium, according to the American Heart Association, lowers the effects of salt and relieves tension in blood vessel walls.
should strive for a daily potassium intake of 4,700 milligrams (mg). Potassium-rich
foods also include:
- Melon cantaloupe with honeydew
- Potatoes with a sweet taste
should be discussed with a doctor if you have kidney illness, as too much can
Beet juice has been shown to lower blood pressure in both the short and long term.
hypertension who drank 250 milliliters (approximately 1 cup) of red beet juice
every day for four weeks had decreased blood pressure, according to a study
published in 2015. Within 24 hours, the researchers detected some good results.
participants in this study exhibited an average decline in blood pressure of
roughly 8/4 millimeters of mercury after drinking 1 cup of beet juice every day
(mm Hg). This modification moved many people's blood pressure back into the
normal range. A single blood pressure medicine lowers blood pressure by 9/5 mm
Hg on average.
The fall in
blood pressure was attributed to the high quantities of inorganic nitrate found
in beets, according to the researchers.
Drinking a glass of beet juice every day, adding beets to salads, or preparing vegetables as a healthy side dish could all help. Products made from beetroot
juice can be purchased online.
delicacy has the potential to decrease blood pressure. According to an analysis
of 15 studies, cocoa-rich chocolate lowers blood pressure in persons who have hypertension
high-quality chocolate with at least 70% cocoa content and eat a single square,
or a piece of around 1 ounce, per day.
chocolate is available to buy online in a variety of flavors.
According to the findings of one study, a daily serving of kiwi can lower
blood pressure in those with mildly elevated levels.
The effects of apples and kiwis on patients with somewhat high blood pressure were compared by the researchers.
They discovered that eating three kiwis a day for eight weeks reduced
both systolic and diastolic blood pressure more significantly than eating one
apple a day for the same time period. The authors believe that the bioactive
compounds in kiwis are to blame for the decrease.
also high in vitamin C, which has been shown to considerably lower blood
pressure in those who took 500 mg of the vitamin every day for 8 weeks.
very simple to incorporate into meals and smoothies.
an amino acid found in watermelon may aid in the management of high blood
aids in the production of nitric oxide, a gas that relaxes blood vessels and
promotes artery flexibility. These effects help to improve blood flow, which
can help to control high blood pressure.
Watermelons the extract decreased blood pressure in the ankles and brachial arteries in persons
with obesity and prehypertension or mild hypertension in one research. The
primary artery in the upper arm is the brachial artery.
a diet high in watermelon had superior heart health, according to researchers.
In one study, mice who drank a watermelon juice solution had 50% less plaque in
their arteries than mice who did not.
The mice that
drank the solution also had 50% lower levels of low-density lipoprotein
cholesterol, which is commonly referred to as bad cholesterol, and they gained
30% less weight than the control mice.
watermelon to salads and smoothies to increase your intake, or try a chilled
a type of fiber found in oats may help lower blood cholesterol levels.
According to certain studies, beta-glucan may also help to decrease blood
a study of 28 studies, increasing the beta-glucan fiber diet can lower both
systolic and diastolic blood pressure. This fiber is also found in barley.
day with a bowl of oatmeal, or texture beef, or vegetarian burger patties with
rolled oats instead of breadcrumbs.
Oats can be
ordered from the comfort of your own home.
which are abundant in leafy green vegetables, aid with blood pressure control.
According to some studies, eating 1–2 servings of nitrate-rich veggies per day
can lower blood pressure for up to 24 hours.
include the following:
- Greens with collards
- Greens with a mustard flavor
- Chard (Swiss chard)
into curries and stews, sautéed Swiss chard with garlic for a delightful side
dish, or bake a batch of kale chips to get your daily dose of greens.
consumption raises nitric oxide levels in the body.
Garlic is an
antibacterial and antifungal food that is grown naturally. Allicin, the
principal active component, is typically credited with health benefits.
appears to stimulate the body's synthesis of nitric oxide, which helps smooth
muscles relax and blood vessels expand, according to some research.
Hypertension can be reduced by making these modifications.
Garlic extract was found to lower both systolic and diastolic blood pressure in
hypertensive patients in one research.
dishes, such as stir-fries, soups, and omelets, benefit from the addition of
garlic. Using garlic instead of salt can help to improve heart health even
Probiotics, which are beneficial microorganisms that play a crucial role
in gut health, are abundant in fermented meals. According to a study of nine
studies, eating probiotics can have a minor influence on high blood pressure.
When study participants ingested the following foods, the researchers
reported that their effects were amplified:
- A variety of probiotic bacterium species
- Taking probiotics on a regular basis for more than 8 weeks
- Every day, at least 100 billion colony-forming units are produced.
The following are some fermented foods to incorporate into your diet:
- Yogurt that is made from natural ingredients
- Vinegar made from apple cider
Some people prefer to take daily probiotic supplements that are
concentrated. Probiotic supplements can be purchased on the internet.
11. Pulses such as lentils and other
an important part of many people's diets all around the world since they are a
good source of vegetarian protein and fiber.
studying the effects of a pulse-rich meal on rats revealed lower blood pressure
and cholesterol levels in 2014. Pulses, such as beans, peas, lentils, and
chickpeas, accounted for 30% of the rats' diet.
be used in a variety of ways. Many people use them to add bulk to salads,
stews, and soups as a vegetarian alternative to minced beef. Lentils are
available for purchase online in a variety of varieties.
made from natural ingredients
been linked to a lower risk of high blood pressure in women, according to the
American Heart Association.
compared to similarly aged women who rarely ate yogurt, the researchers
discovered that middle-aged women who had five or more servings of yogurt per
week over 18–30 years had a 20% lower risk of hypertension.
The men in
the study did not appear to benefit in the same way, although their yogurt
consumption was lower.
noting that this study was supported by the National Dairy Council in the United States.
aren't sweetened, such as natural or Greek yogurt, provide additional health
benefits. For a healthy snack or dessert, combine them with fruit, almonds, or
the findings of a 2012 study, drinking 1 cup of pomegranate juice daily for 28
days can lower high blood pressure in the short term. The antioxidant content
of the fruit was blamed by the researchers for this impact.
may eat pomegranates whole, some people prefer the juice. When purchasing
pomegranate juice in a can, make sure there is no added sugar.
also help lower blood pressure, at least temporarily.
reduced short-term systolic blood pressure by 5.39 mm Hg and diastolic blood
pressure by 2.6 mm Hg, according to a review of three studies. More research,
however, is required.
alternative to sugar, sprinkle cinnamon over oatmeal or freshly cut fruit to
add it to your diet. Cinnamon can be purchased in a variety of formats.
are a healthy nut that may help to lower blood pressure.
one study, incorporating pistachio nuts in a moderate-fat diet can help lower
blood pressure during stressful times. This could be due to a chemical in the
nuts that relaxes blood arteries.
This the small-scale study was supported by the California Pistachio Commission of
Fresno and the American Pistachio Growers.
such as almonds, have been proven to have a comparable impact in other
Foods to stay away from
foods can help with hypertension, others can cause significant blood pressure
pressure can be avoided or reduced by avoiding the following:
the ability to drastically increase blood pressure. According to the findings
of a 2013 review, cutting salt intake by 4.4 grams daily decreased systolic and
diastolic blood pressure significantly.
coffee, tea, cola, and energy drinks can cause blood pressure to increase for a brief period of time.
a study of five studies, drinking up to 2 cups of strong coffee over 3 hours
will raise both systolic and diastolic blood pressure.
do not support the notion that coffee raises blood pressure or increases the
risk of cardiovascular disease over time.
wine consumption may have some health benefits, but bigger doses of alcohol
might produce dangerously high blood pressure.
failure, stroke, cancer, and obesity are all linked to heavy alcohol
Hypertension can be reduced by following a healthy diet and leading a healthy lifestyle.
vegetables, cereals, almonds, lentils, herbs, and spices are among foods that
may help to decrease blood pressure.
To manage hypertension and promote overall health, include these foods in a well-balanced diet and get enough exercise.
can be eaten straight, tossed into salads, or blended into pestos. Nuts that
haven't been salted are healthier and can be found online.
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