High blood pressure or hypertension happens to nearly half of the adults in the U.S. consequently It may be a leading factor for heart disease. If you are diagnosed with hypertension, you have to change your lifestyle and eat healthy blood pressure lowering foods.
There are certain foods that help increase blood pleasure and those which have opposite effects. Along with starting an exercise routine and medications, having a healthy diet with certain foods will help you to avoid hypertension and regulate blood pressure in long term.
It’s a well-known fact that daily sodium intake may have a serious effect on blood pressure as well as taking alcohol. If you are looking to rearrange your diet, first and foremost, choose foods high in
- potassium,
- magnesium
- calcium,
- protein,
- and fiber.
These nutrients will help manage blood pressure and maintain their optimal levels.
In this article, we get together some foods low-fat dairy, and the above-mentioned nutrient-rich foods to reduce high blood pressure.
#1 Berry
One of the most beneficial foods to add to your diet are all types of berry – blueberry, strawberry, raspberry, chokeberry, etc. Choose whichever you want and get an excellent source of antioxidants. The main reason berries are helpful for hypertension is the nitric oxide meant for restricting some molecules’ production. Therefore, lowering blood pressure. It would be beneficial for you to eat 200g of berries, specifically blueberries, each day to control your blood pressure.
You can have these healthy berries as a snack or add them to smoothies and oatmeal – another healthy food for regulating hypertension.
#2 Oatmeal
Enjoy a bowl of oatmeal at breakfast and get the needed nutrients at the beginning of the day. Whole grains, especially oatmeal, are profusely loaded with the above-mentioned nutrients such as fiber and protein. Furthermore, they contain beta-glucan responsible for reducing blood pressure.
#3 Banana
Following a healthy diet plan is one of the best ways to prevent or manage high blood pressure. Banana has a special role in this health plan. One average-sized banana packs around 420 milligrams of potassium. It is equal to about 9% of the recommended daily intake. Banana is full of potassium, magnesium, and fiber that help bring your blood pressure down.
#4 Beet
Great in salads or as a stand-alone side, Beets, along with beet juice, and beet greens, are rich in potassium, magnesium, and fiber. Stock up on these veggies to help relax blood vessels and control blood pressure. Keep in mind to consume sugar-free beet or beetroot juice to get the maximum result.
#5 Leafy greens
Greens, greens, and more greens. Some leafy greens such as kale, spinach, Swiss chard, and romaine lettuce have abundant nutritional benefits. toss them in a salad or eat them your way to lower blood pressure.
#6 Salmon and other fatty fish
High in omega-3 fatty acids, salmon and other fatty fish are among the greatest choices to reduce blood pressure and enjoy additional health benefits. Make your next meal healthier as salmon and reduce inflammation, thus regulate blood pressure levels.
#7 Avocado
Avocado is prized for its high nutrient value- contains potassium, folate, magnesium, calcium, and oleic acid.
This fruit (yes, it’s a fruit, not a vegetable) is added to various dishes due to its good flavor and rich texture.
#8 Carrots
Sweet carrots are an excellent source of vitamins, nutrients, fiber, and other phenolic compounds. It’s recommended to eat a raw carrot for getting the most of its benefits. Thus reduce inflammation, as well as get numerous health benefits.
#9 Pumpkin seeds
As a stand-alone snack or tossed in salads, pumpkin seeds are a great source of magnesium, as well as potassium and zinc. These nutrients have many benefits from bone health to reducing high pressure and cholesterol levels.
#10 Dark chocolate
More good news for chocolate lovers who can consume flavonoid-rich dark chocolate and maintain normal blood pressure at the same time. Besides, dark chocolate improves blood flow to the brain. Just a gentle reminder – choose dark chocolate with at least seventy percent cocoa content and consume in moderation.
Other foods that may help promote healthy blood pressure levels are:
- citruses such as grapefruit, oranges, and lemons,
- pomegranate,
- peaches
- broccoli,
- olive oil,
- cinnamon,
- red bell peppers
- chia
- Greek yogurt,
- pistachio,
- kiwi
- tomato,
- watermelon,
- garlic, etc.
