Today we are going to talk about The 17 Best Foods for High Blood Pressure. Hypertension is considered to be the most common preventive risk factor for heart disease. Let me tell you that more than 1 billion people worldwide have high blood pressure. And a person whose systolic blood pressure values are defined as diastolic blood pressure greater than 80 mm Hg or 130 mm Hg. So let's gather a little more information about The 17 Best Foods for High Blood Pressure.
1. Beets, beet greens, and beet juice
Beets are considered to be very nutritious. Eating beets and beet greens can help a person with high blood pressure a lot. Beet greens are high in nitrates which help relax blood vessels and lower your blood pressure. Adding beets and lettuce products to the diet of a person with high blood pressure can boost their blood pressure levels.
2. Herbs and spices
Powerful compounds are found in many spices. And that's why herbs and spices can help lower blood pressure by helping your blood vessels relax. Regular consumption of only such herbs and spices as celery seeds, saffron, lemon juice, cardamom, black cumin, cilantro, ginseng, cinnamon, sweet basil and ginger can help you a lot in lowering your blood pressure.
Broccoli is found to be full of flavonoid antioxidants and can lower blood pressure, including the health of your circulatory system. Regular intake of broccoli can help lower blood pressure by increasing the function of blood vessels and increasing the level of nitric oxide in your body.
Celery has a very beneficial compound called phthalides and which can help a lot in lowering your blood vessels and lower blood pressure.
Regular consumption of pistachios can help improve your body's blood pressure levels as they are very nutritious. In addition, pistachios are high in many nutrients, including potassium, needed for heart health and blood pressure regulation.
Berry juice is considered a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color. Regular consumption of berries increases the amount of nitric oxide in the blood of anthocyanins and reduces the production of blood-vessel-restricted molecules which can help lower blood pressure levels.
7. Pumpkin seeds
Pumpkin seeds are known to be a concentrated source of nutrients for blood pressure control. Pumpkin seeds contain amino acids needed for the production of magnesium, potassium and arginine, nitric oxide and can be very helpful in relaxing your blood vessels and lowering blood pressure.
8. Salmon and other fatty fish
Salmon and other fatty fish are considered to be excellent sources of omega-3 fats. Salmon and other fatty fish have significant heart health benefits. In addition, salmon and other fatty fish can help lower your blood pressure levels by reducing fat inflammation and lowering the levels of blood-vessel-compressed compounds called oxylipins. Excessive amounts of salmon and other fatty fish lower blood pressure levels through much research.
Spinach is also high in nitrates. Spinach is also full of antioxidants, potassium, calcium and magnesium and because of this Spinach is considered to be an excellent choice for people with high blood pressure. In one study, 27 people who consumed 16.9 ounces of high nitrate spinach soup per day for 7 days experienced a decrease in both SBP and DBP compared to those who consumed low nitrate asparagus soup. In addition, Spinach can help a lot in improving your heart health.
10. Chia and flax seeds
Chia and flax seeds are associated with many nutrients. Chia and flax seeds are essential for regulating your healthy blood pressure, including potassium, magnesium and fiber. According to a study by 26 people with high blood pressure in 12 weeks, supplementation with 35 grams of chia seed flour per day compared to the placebo group and a decrease in blood pressure in both medicated and non-medicated people. In addition, regular consumption of flax seeds can lower blood pressure levels.
11. Greek yogurt
Yogurt is considered a nutritious dairy product. Greek yogurt is rich in many minerals. Greek yogurt helps a lot in controlling your blood pressure including potassium and calcium. Many studies have suggested that consuming 3 Greek yogurts per day is associated with a 13% lower risk of high blood pressure and a 5% reduction in your risk of hypertension.
12. Tomatoes and tomato products
Tomatoes are considered to be very rich in many nutrients including potassium and carotenoid pigment lycopene. Lycopene Tomatoes and tomato products are very beneficial for heart health. And eating tomatoes regularly can help reduce your risk factors for heart disease, such as high blood pressure.
Carrots are considered to be very crunchy, sweet and nutritious. This type of vegetable is high in phenolic compounds such as chlorogenic, p- coumaric and caffeic acids. Regular consumption of carrots helps in relaxing your blood vessels and reducing inflammation. In addition, this vegetable helps in lowering the blood pressure level.
Eating Amaranth regularly can lower your blood pressure levels. Many studies have shown that a diet rich in whole grains such as Amaranth can reduce your risk of high blood pressure. In addition, a review of several studies has found that an increase of 30 grams per day in Amaranth is associated with an 8% reduced risk of high blood pressure. High levels of magnesium in the amaranth can also improve your health.
15. Beans and lentils
Beans and lentils are considered to be rich in many nutrients like fiber, magnesium and potassium. And that's why regular intake of beans and lentils helps a lot in controlling your blood pressure. One study states that when other beans and lentils are exchanged, the levels of SBP and average blood pressure in a person without hypertension and without it are significantly reduced.
16. Swiss chard
Swiss chard is thought to be packed with blood-pressure-regulating nutrients. Swiss chard contains nutrients like potassium and magnesium. One cup of cooked Swiss chard provides 17% and 30% of your daily potassium and magnesium needs, respectively. Daily intake of 0.6-gram Swiss chard in people with high blood pressure is associated with an increase in potassium by 1.0 mm Hg in SBP and a 0.52 mm Hg decrease in DBP.
17. Citrus fruits
Fruits such as grapefruit, orange and lemon can have powerful blood-pressure-lowering effects. Citrus fruits are packed with vitamins, minerals and plant compounds that can greatly help keep your heart healthy by reducing risk factors for heart disease, such as high blood pressure.