High blood pressure (HBP), often known as hypertension, is dubbed the “silent killer” since it usually causes no symptoms. However, if unchecked, it can result in major health problems such as heart disease, stroke, and kidney damage......Read The Full Article>>.....Read The Full Article>>
A study found that hypertension affects over a billion persons globally, with a higher frequency in low and middle-income nations.
While medicine is a typical treatment, nutrition also plays an important role in decreasing blood pressure.
Several studies have shown that including specific items in your daily diet can help lower hypertension naturally.
Without further ado, here are some items to include in your diet to help lower blood pressure.
Oats
Oats contain beta-glucan, a soluble fiber that has been associated to reduce blood pressure.
Beta-glucan reduces cholesterol levels, which helps to lower blood pressure.
A study on hypertensive rats indicated that beta-glucan and avenanthramide C in oats reduced malondialdehyde, a sign of oxidative stress in the rats.
This suggests that the fiber in oats may help prevent high blood pressure and lower the risk of cardiovascular disease.
So, incorporating a cup of oats into your diet is a smart method to manage blood pressure. You can also add fruits, nuts, or seeds to improve the flavor and nutritional benefits.
Potatoes
Potatoes include various plant-based chemicals, making them an ideal addition to a blood pressure-lowering diet.
Potatoes contain potassium, which balances salt levels and regulates blood pressure.
They also include magnesium, which promotes blood vessel relaxation and so helps to maintain appropriate blood pressure.
A 2021 research of 30 persons with HBP demonstrated that eating boiled and baked potatoes significantly reduced systolic blood pressure.
When trying to incorporate potatoes into your diet, avoid fried potatoes. To reap the most benefits from potatoes, boil or bake them.
Beets
Beets include dietary nitrates, which the body turns into nitric oxide.
Nitric oxide relaxes and dilates blood vessels, increasing blood flow and lowering blood pressure.
Research suggests that incorporating beets into your diet can significantly lower blood pressure, particularly for people with hypertension.
Beets can be roasted, blended into smoothies, or enjoyed in salads.
Eggs
Eggs can be an important part of a blood pressure-lowering diet since they provide high-quality protein and minerals.
Egg proteins inhibit angiotensin-converting enzyme (ACE), a blood pressure regulator.
A 2023 study suggests that eating five or more eggs per week can lower systolic blood pressure levels.
Leafy greens
Leafy greens, such as spinach and kale, are high in potassium. Potassium is a mineral that helps regulate sodium levels in the body.
Sodium is a significant factor to high blood pressure, and increasing potassium consumption allows the body to better excrete sodium through urine.
This mechanism reduces tension in the blood arteries, resulting in reduced blood pressure.
Including a variety of leafy greens in your diet, whether in salads, smoothies, or side dishes, can help you manage hypertension naturally.
Berries
Berries such as blueberries, strawberries, and cranberries are high in antioxidants such flavonoids and anthocyanins.
Anthocyanins improve blood flow by increasing nitric oxide levels and decreasing the generation of chemicals that restrict it.
This may assist to reduce blood pressure levels.
A study indicated that berries, whether whole, freeze-dried, or juiced, can reduce systolic blood pressure by more than 3 mm Hg.
Berries are easy to incorporate into your diet. Because they are an excellent snack and topping for yogurt or porridge.
Nuts and seeds
Nuts and seeds have been demonstrated to improve blood pressure.
These nuts and seeds include flaxseed, chia seeds, walnuts, and almonds.
They provide a concentrated source of nutrients necessary for blood pressure regulation, such as fiber and arginine.
Arginine, an amino acid, helps relax blood vessels and lower blood pressure by producing nitric oxide.
Yogurt
Yogurt is high in calcium and potassium, and it also contains probiotics, which promote cardiovascular health.
A review suggests that ingesting three servings of dairy per day can reduce blood pressure by 13%.
A daily diet increase of 200 grams has been associated to a 5% reduction in the incidence of high blood pressure.
However, to avoid unnecessary sugar, choose basic, unsweetened types. Making these dietary modifications allows you to take a proactive approach to your health.
This could reduce the need for medicine while also lowering the danger of major health problems.
However, always contact with your doctor before making any big changes to your diet or treatment plan.
