A healthy diet is key to lowering and maintaining blood pressure at optimal levels, and studies have shown that certain foods in your diet, especially those high in specific nutrients such as potassium and magnesium, can significantly lower blood pressure.
Here are the 17 best foods to eat when you have high blood pressure healthline.com.
1. Citrus fruits
Citrus fruits, including grapefruit, oranges and lemons, are effective in lowering blood pressure. They are rich in vitamins, minerals and plant compounds that help support heart health by reducing heart disease risk factors such as high blood pressure.
A five-month study of 101 Japanese women found that drinking lemon juice and walking daily reduced systolic blood pressure (SBP). Scientists attributed this to the citric acid and flavonoids contained in these fruits.
Studies have shown that orange and grapefruit juice can lower blood pressure. However, grapefruit and grapefruit juice may interfere with the effects of blood pressure-lowering medications, so consult your doctor before adding this fruit to your diet.
2. Salmon and other fatty fish
Oily fish is an excellent source of omega-3 fatty acids, which are extremely beneficial for heart health. These healthy fats help lower blood pressure by suppressing inflammation and reducing blood vessel-constricting compounds called oxylipins.
Studies show that high consumption of fatty fish containing omega-3 is associated with lower blood pressure.
3. Leafy beets (chards)
Swiss chard is a leafy vegetable rich in blood pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked Swiss chard contains 17 percent, respectively. and 30 percent of the daily allowances for potassium and magnesium.
Magnesium is also very important in controlling blood pressure. It helps lower blood pressure in several ways by blocking the movement of calcium into heart and artery cells and allowing blood vessels to relax.
4. Pumpkin seeds
Pumpkin seeds look small, but they are extremely rich in nutrients.
They are a concentrated source of nutrients needed to regulate blood pressure: they contain magnesium, potassium and arginine, an amino acid essential for producing nitric oxide, which plays an important role in relaxing blood vessels and lowering blood pressure.
Pumpkin seed oil is a powerful natural remedy for high blood pressure. A study of 23 women showed that after six weeks, participants who took 3 grams of pumpkin seed oil per day had significantly less CVD than those in the placebo group.
5. Beans and lentils
Beans and lentils are packed with nutrients that help regulate blood pressure – they’re high in fiber, magnesium and potassium. Many studies have shown that eating beans and lentils can reduce high blood pressure.
A review of eight studies involving 554 people found that replacing other foods with beans and lentils significantly reduced CVD and mean blood pressure in people with and without hypertension.
Berries have impressive health benefits, including the ability to reduce heart disease risk factors such as high blood pressure. Berries are rich in antioxidants, including anthocyanins, the pigments that give berries their bright color.
Anthocyanins have been shown to increase nitric oxide levels in the blood and slow the production of molecules that constrict blood vessels, helping to lower blood pressure levels. However, further studies in humans are needed to confirm these potential mechanisms. Blueberries, raspberries, chokeberries, gooseberries and strawberries are some fruits that have been shown to lower blood pressure.
7. Amaranth seeds
Eating whole grains like amaranth seeds can help lower blood pressure. Studies show that a diet rich in whole grains can reduce the risk of high blood pressure.
A review of 28 studies found that increasing the amount of whole grains by 30 grams per day reduced the risk of high blood pressure by 8%.
Amaranth seeds are a perennial grain, especially high in magnesium. One cup (246 grams) of cooked amaranth provides 38 percent. Daily rates of magnesium.
Pistachios are highly nutritious and their consumption helps maintain healthy blood pressure levels. Pistachios are rich in nutrients essential for heart health and blood pressure control, including potassium.
Crunchy, sweet and nutritious, carrots are one of the staple vegetables in many people’s diets. Carrots are rich in phenolic compounds such as chlorogenic, p-coumaric and caffeic acids, which help relax blood vessels and reduce inflammation, which in turn helps lower blood pressure.
Although carrots can be eaten both cooked and raw, if you want to lower blood pressure, it is better to eat them uncooked. A study of 2,195 people between the ages of 40 and 59 found that eating raw carrots significantly reduced blood pressure.
Celery is a popular vegetable that has a positive effect on blood pressure. Celery contains compounds called thallides. They help relax blood vessels, thereby lowering blood pressure (24).
The same study that linked raw carrot consumption to lower blood pressure found that vegetables that were generally cooked, cooked celery, had a more significant effect on blood pressure.
11. Tomatoes and tomato products
Tomatoes and tomato products contain many valuable substances, including potassium and the carotenoid pigment lycopene. Lycopene is associated with positive effects on heart health, and consuming foods high in this pigment, such as tomatoes and their side dishes, may reduce heart disease risk factors such as high blood pressure.
Broccoli is known for many health benefits, including circulatory health. Adding this cruciferous vegetable to your diet is one way to lower your blood pressure naturally.
Broccoli is high in flavonoid antioxidants that help lower blood pressure, improve blood vessel function, and increase nitric oxide levels in your body.
A study of 187,453 people found that participants who ate four or more servings of broccoli per week had a lower risk of high blood pressure than those who ate broccoli once a month or less.
13. Greek yogurt
Greek yogurt is a nutrient-dense dairy product that is rich in blood pressure-regulating minerals like potassium and calcium. A review of 28 studies found that consuming three servings of dairy products a day reduced the risk of high blood pressure by 13% and that consuming 200 grams of dairy products reduced the risk of high blood pressure by 5%.
Greek yogurt with berries
14. Herbs and spices
Certain herbs and spices contain powerful compounds that lower blood pressure by helping to relax blood vessels. Celery seed, coriander, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil and ginger all have the ability to lower blood pressure according to animal and human studies.
15. Spanish sage and flax seeds
Sage seeds and flax seeds are small seeds that contain many nutrients essential for healthy blood pressure control, including potassium, magnesium, and fiber. Additionally, a review of 11 studies found that flaxseed can help lower blood pressure, especially when whole flaxseeds are consumed for 12 consecutive weeks or longer.
16. Beetroot, beetroot leaves and beetroot juice
Beetroot and beetroot leaves are highly nutritious and eating them helps maintain healthy blood pressure readings. These vegetables are high in nitrates, which help relax blood vessels and lower blood pressure. Some studies have shown that including beets and their products in your diet can help maintain healthy blood pressure levels.
Although other studies have linked beets and beet juice with positive effects on blood pressure, not all studies have shown positive results. Some studies have shown that the effects of beets on blood pressure are short-term and do not have a significant effect on long-term blood pressure control. Nevertheless, beets, beet juice and beet leaves are highly nutritious and adding them to your diet can improve your overall health.
Spinach, like beets, is high in nitrates. They are rich in antioxidants, potassium, calcium and magnesium, making spinach an excellent choice for people with high blood pressure (42).
Spinach soup reduces the stiffness of the arteries, which helps lower blood pressure and improve heart health.
Among other lifestyle changes, a healthy diet can significantly improve blood pressure readings and help reduce the risk of heart disease. Research shows that adding foods like greens, berries, beans, lentils, nuts, fatty fish, citrus fruits and carrots to your meals and snacks can help you achieve and maintain optimal blood pressure.
If you suffer from high blood pressure or want to maintain healthy blood pressure, you can help yourself by including some of the foods on this list in your diet.
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