Here are the 17 best foods for high blood pressure.
Hypertension, or high blood pressure, is a common preventable risk factor for heart disease (1Trusted Source).
More than one billion people worldwide have high blood pressure, defined as systolic blood pressure (SBP) (130 mm) or higher, diastolic blood pressure (DBP, lower number) above 80 mm Hg, or both.
However, lifestyle changes, which include dietary changes, can help lower blood pressure levels and reduce the risk of heart disease.
A healthy diet is important for lowering blood pressure and maintaining proper levels, and studies have shown that incorporating certain foods into your diet, especially those with certain nutrients such as potassium and magnesium, lowers your blood pressure.
1. Orange fruit
Orange fruit, including grapefruit, oranges, and lemons, can have a powerful effect on lowering blood pressure. They are full of vitamins, minerals, and plant extracts that can help keep your heart healthy by reducing the risk factors for heart disease such as high blood pressure.
A 5-month study involving 101 Japanese women showed that daily consumption of lemon juice combined with walking was significantly associated with a decrease in SBP, the effect researchers had on citric acid, and the flavonoid content of lemon.
2. Salmon and other oily fish
Fatty fish are an excellent source of omega-3 fats, which have important health benefits. These fats can help lower blood pressure by reducing inflammation and lowering the levels of substances that block blood vessels called oxylipins.
Studies have linked high-fat diets with omega-3 fatty acids to lower blood pressure.
A study of 2,036 healthy people found that those with high omega-3 fat levels had lower SBP and DBP than those with very low blood levels in these fats. High omega-3 diets have also been linked to a lower risk of hypertension.
3. Swiss chard
Swiss chard green is rich in nutrients that regulate blood pressure, including potassium and magnesium. One cup (145 grams) of cooked chard provides 17% and 30% of your daily needs for potassium and magnesium, respectively.
In people with high blood pressure, a 0.6-gram daily increase in dietary potassium is associated with a decrease of 1.0 mm Hg in SBP and a decrease of 0.52 mm Hg in DBP. One cup (145 grams) of Swiss chard packs 792 mg of this essential ingredient.
Magnesium is also important for controlling blood pressure. It helps to lower blood pressure through several mechanisms, including acting as a natural calcium channel blocker, which blocks the flow of calcium to heart cells and vascular cells, allowing blood vessels to relax.
4. Pumpkin seeds
Pumpkin seeds may be small, but they pack a punch when it comes to food.
They are an enduring source of essential blood pressure regulators, including magnesium, potassium, and arginine, amino acids needed to produce nitric oxide, essential for relaxing blood vessels and lowering blood pressure.
A study of 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks resulted in a significant reduction in SBP, compared with the placebo group.
5. Beans and creators
Beans and creators are rich in nutrients that help control blood pressure such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans and lentils may help lower blood pressure.
A review of 8 studies involving 554 people showed that, when trading other foods, beans and lentils significantly lowered SBP and normal blood pressure levels in people with high and low blood pressure.
Berries are associated with a variety of impressive health benefits, including their ability to reduce risk factors for heart disease such as high blood pressure. The berries are a rich source of antioxidants, including anthocyanins, which give the berry its bright color.
Whole grains such as amaranth can help lower your blood pressure. Studies show that a diet rich in grains may reduce the risk of high blood pressure.
Amaranth is the perfect whole grain in magnesium. One cup of cooked (246 grams) provides 38% of your daily magnesium needs.
High levels of nutrients are important for heart health and blood pressure control, including potassium.
A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP.
Sweet, sugary, and nutritious carrots are a staple of many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acid, which help to relax the arteries and reduce inflammation, which can help lower blood pressure levels.
One small study of 17 people showed that daily consumption of 16 ounces (473 mL) of fresh carrot juice for 3 months led to a decrease in SBP but not DBP.
10. An edible plant with succulent branches
Celery is a popular vegetable that can have beneficial effects on blood pressure. It contains compounds called phthalides, which can help to relax the arteries and lower blood pressure.
11. Tomatoes and tomato products
Tomatoes and tomato products are rich in nutrients, including potassium and carotenoid pigment lycopene.
Lycopene has been strongly associated with beneficial effects on heart health, and eating foods high in this ingredient, such as tomato products, can help reduce harmful cardiovascular features such as high blood pressure.
Broccoli is rich in flavonoid antioxidants, which can help lower blood pressure by improving blood vessel function and increasing the levels of nitric oxide in your body.
13. Greek yogurt
Greek yogurt is a nutritious milk product rich in minerals that help control blood pressure, including potassium and calcium.
A review of 28 studies found that eating 3 dairy foods per day was associated with a 13% lower risk of high blood pressure and that a 7 ounces (200-gram) increase in milk intake per day was associated with a 5% reduced risk of hypertension.
14. Herbs and spices
Some herbs and spices contain powerful compounds that can help lower blood pressure by relaxing the arteries.
Vegetable legumes, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are among the plants and spices that have been shown to lower blood pressure, according to animal experiments.
15. Chia seeds and flax
Chia seeds and flax are small amounts of nutrients that are essential for regulating healthy blood pressure, including potassium, magnesium, and fiber.
16. Beans, beets, and beetroot juice
Beets and beets are very nutritious, and eating them can help promote healthy blood pressure levels. They are high in nitrates, which help to drain blood vessels and can lower blood pressure.
Some studies have shown that adding beets and beet products to your diet can help promote healthy blood pressure levels.
In a study of 27 people, those who ate 16.9 ounces (500 mL) of high-dose nitrate spinach daily for 7 days experienced a decrease in both SBP and DBP, compared with those who ate low asparagus soup and nitrate.
Spinach soup also lowers blood pressure, which can help lower blood pressure and improve heart health.
An important point
Along with other lifestyle changes, eating a healthy diet can significantly lower blood pressure and help reduce the risk of heart disease.
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