Foods play an important role in our day to day lives and can reduce high blood pressure.
Every day, whether we like it or not, we get to face one pressure or the other. Interestingly, this pressure goes round for all; ranging from the elderly to younger ones; except for babies, who have everything done for them. Now, imagine that after every pressure faced, that food can play a very large role in keeping pressure in check.
Furthermore, the World Health Organization (WHO) statistically shows that 7.5 million deaths, that is: about 12.8% of the total of all deaths are caused by raised blood pressure. Also, this accounts for 57 million disability-adjusted life years (DALYs) or 3.7% of total DALYs.
Now, the interesting part of all this is that your blood pressure can be kept steady, and lowered (for those with Hypertension) by what you eat. Additionally, these foods are quite delicious and easy to find, making pressure relieving fun to do.
We have done proper research on foods that reduce your blood pressure and maintain normal blood pressure.
Foods That Reduce High Blood Pressure
Food plays a major role in lowering high blood pressure. Also, they aid in maintaining normal blood pressure. These foods do that for you:
This is a known spice that comes from the inner bark of trees scientifically known as Cinnamomum. They are part of the foods that reduce high blood pressure.
Unfortunately, many do not know this reduces blood pressure. This spice lowers blood pressure in a short period of time.
This can be taken with Oatmeal or any other whole grain cereal for better palatability.
Wonder why rabbits never get high blood pressure? Well, here you have it. Carrots are a double punch of beta-carotene and vitamin C. It gets your blood pressure into a healthy range before you can say “Hey, what’s up Doc?”
Also, Carrots are well-dosed in nitrates, which are likely to be converted into nitric oxide to increase vasodilation and thereby lowering blood pressure.
Snack on carrots from time to time and keep your blood pressure smiling.
This is another type of food good for blood pressure. Researchers found that taking three kiwis over five days in eight weeks reduces high blood pressure.
Taking kiwi daily also reduces blood pressure in very severe cases of High Blood Pressure. Kiwi is also a good source of vitamin C.
Take those refined sugar-loaded treats in favor of strawberries and watch your blood pressure dip into the doctor-approved territory.
Resveratrol, a pigment found in red fruit like strawberries, effective at preventing hypertension and dangerous enlargement of the heart muscle researchers say.
Strawberry is a healthy food with great taste that can keep your blood pressure on the good side.
4. Dark Chocolates
Think of food with a really great taste? And can also reduce blood pressure?… Think dark chocolate. They are part of the foods that reduce high blood pressure.
Dark chocolate tops the list. This food is well dosed with antioxidants called flavanols. It makes blood vessels more elastic, which means it reduces pressure in blood vessels.
Snack on this from time to time and have your blood pressure safe.
Again, foods that reduce blood pressure are normally high in potassium and close-related nutrients. Well-dosed in blood pressure-lowering potassium, one banana has roughly 420 milligrams or 11% of the 4,700 milligrams the American Heart Association recommends for daily intake.
Surprisingly, Banana is one food that contains enough to keep your blood pressure in check. Why not add this healthy food to your daily intake and have a healthy life.
This is one of the few semi-processed foods that reduce blood pressure. The reason is that getting the right amounts of dietary fiber and whole grains is important to keep your blood pressure normal. Also, it is a delicious source of both.
Classic studies show that eating oatmeal can reduces systolic and diastolic blood pressure. Additionally, the fiber in Oatmeal can help you keep your body weight healthy. Furthermore, obesity increases the risk of High Blood Pressure.
This interesting fruit has an awesome ability to reduce blood pressure. Also, pomegranate juice benefits can even decrease plaques in your arteries, reducing your risk of getting heart diseases and other cardiovascular diseases. It’s juice when taken every day for four weeks, reduces both systolic and diastolic blood pressures.
Who wouldn’t love to have a lovely bowl of yogurt? Also, has been found that the consumption of at least two servings of yogurt per week among those with high blood pressure lowers the risk of cardiovascular disease. Yogurt is more effective in reducing blood pressure for women than for me.
They are included in the category of foods that reduce high blood pressure. This is another nut that’s quite high in potassium. One serving a day of pistachio would definitely do your blood pressure good. Also, it is highly recommended for hypertensive patients.
Furthermore, it lowers blood pressure effectively.
This should be the sweetest pepper there is. It doesn’t just look healthy but, also is quite beneficial to your health. Bell pepper is quite rich in potassium; a single cup of it contains about 314mg. Consequently, this means it is needful in maintaining healthy blood pressure.
This vegetable looks like the diagram of the brain. Broccoli gives a five-point punch. It contains fiber, calcium, potassium, magnesium and Vitamin C in abundance. Furthermore, it helps reduce blood pressure by relaxing blood vessels.
What a brainy way to maintain healthy blood pressure.
Does the color ‘blue’ have a way of making you feel some peace? Well, blueberries sure have a way of bringing peace to your blood pressure.
Blueberries have flavonoids that are likely to affect your blood pressure positively. 4-6% of your blood pressure can reduce by taking a cup or two of it. Additionally, it can cause an increase in the production of an enzyme that helps to relax blood vessels.
Take them with your cereals, smoothie or eat them fresh, your blood pressure will sing for joy.
We’ve been seeing more of fruits and vegetables, but here is some real food. Salmon!
‘A fatty food, is it healthy for blood pressure?’ you’d think, but Salmon is a major exception. It is well-dosed with heart-healthy omega-3 fatty acids, which can lower your risk of heart disease, reduce inflammation, and keep your blood pressure into a healthy range.
Also, this tasty protein-rich fish a must-eat if your blood pressure is high, and your heart is unhealthy.
Amongst foods that reduce high blood pressure are Beets. By taking only 4 of this or 250ml of its juice per day can cause a reduction in blood pressure within 24 hours.
This is because it contains nitrate which helps in the formulation of nitric oxide in the blood. As a result, there is a reduction in blood pressure in the body. Nitric oxide brings about a smooth flow of blood through the vessel by causing them to relax.
Having more potassium in one cup than a banana, it provides you with 15% of your daily dose of potassium. Additionally, it is well-dosed with almost 10 grams of fiber, vitamin E, B6 and lots of other wonderful nutrients.
Avocado will definitely do your blood pressure good.
16. Sweet Potatoes
Rich in beta carotene (Vitamin A) content, sweet potatoes provide you with 120% of your daily value of Vitamin A. This makes it is pivotal in activating nitric oxide synthase. Additionally, it enhances its anti-inflammatory and blood pressure busting effects.
Again, it contains 4 grams of fiber and 13% of your daily value of potassium. Watch your blood pressure fall to normal levels when you start taking more sweet potatoes.
This is one of the richest dietary sources of antioxidant flavonoids. From research, flavonoid intake reduces the risks of death from many medical causes. Additionally, people who eat more apples, are less liable to suffer strokes and heart diseases.
Also, eating the peel is essential. This is because it contains antioxidants that are antihypertensive.
Try to snack on an apple a day.
It is rich in dietary folate and antioxidant carotenoids that cause hardening and furring up of the arteries to reduce. Also, it is rich in nitrates and at least four peptides. This gives it the ability to inhibit angiotensin-converting enzyme (ACE) for an effective blood pressure lowering effect.
Eating the leaves raw or only lightly steamed can go well as an accompaniment to any meal.
19. Coconut Water
They are among the foods that reduce high blood pressure. So far, you must have seen how important potassium is for your blood pressure. Now, from an immature, green coconut, you get a good concentration of potassium.
Also, it provides medium chain fatty acids that help the absorption of calcium and magnesium. They have positive effects on liver function by reducing the production of inflammatory chemicals that cause blood pressure to rise.
You can make this more enjoyable by taking it chilled.
Antioxidant polyphenols such as resveratrol, plus potassium and magnesium which have blood-pressure-lowering effects are all surplus in grapes, especially dark-skinned ones.
To reduce your blood pressure by an average of 7.2/6.2 mmHg within 8 weeks, taking red grape juice every day at a dose of 5.5ml per kg body weight so, can do that for you.
To summarize, eat a handful of grapes daily, or drink a glass of red grape juice (unsweetened).
Providing you with as much as 230mg per 100g of fruit, guava is one of the richest sources of dietary vitamin C. Also, it is a great source of antioxidant carotenoids, soluble fiber, and potassium.
From research, eating five or more guavas a day over three months reduces blood pressure by 9.0/8.0 mmHg.
You can eat it for breakfast, drink the juice (unsweetened) or add to smoothies, add to fruit salads.
High in antioxidants, potassium, selenium, and vitamin D (in a form known as D2 which synthesizes when exposed to sunlight), mushrooms provide you with these.
Some edible mushrooms like oyster mushrooms, reishi, maitake, and enoki, lower blood pressure by restricting the action of angiotensin-converting enzyme (ACE).
You can slice them raw into salads, make into soups, stuff, and bake in the oven, and watch your blood pressure get comfortable.
23. Olive Oil
It is a concentrated source of monounsaturated fats (oleic acid), carotenoids, antioxidants (vitamin E), and polyphenols (oleocanthal). Extra virgin olive oil contains these in high concentrations.
Adding 30mg extra virgin olive oil to the daily diet can cause blood pressure to drop by 7.91/6.65 mmHg within 8 weeks In women that have high normal blood pressure (stage 1 hypertension). Furthermore, taking 30g to 40g olive oil daily reduces by half the need for anti-hypertensive drugs.
When going for olive oils, go for ones in dark bottles. This is because the antioxidants are reduced when stored in glass bottles exposed to light.
24. Soy Beans
They are part of the foods that reduce high blood pressure. It contains isoflavones (a class of plant hormones which when eaten, are converted into weak estrogens by intestinal bacteria). This lowers blood pressure, reduces blood stickiness and platelet clumping by interacting with estrogen receptors within the circulation to dilate coronary arteries.
In hypertensive people, taking 40g soybean protein daily can reduce blood pressure by an average of 7.88/5.27 mmHg in 12 weeks.
Take more of soybean milk and maintain healthy blood pressure.
It is a tropical tree fruit whose orange-red flesh is packed full of lycopene, vitamin C, B group vitamins and minerals such as calcium and magnesium.
Research suggests that papaya extracts have substances with ACE inhibitor activity and alpha-blocker which are under investigation as potential new antihypertensive drugs.
Eat fresh papaya on its own, in fruit salads.
This fruit is an important component of the Mediterranean diet and is a rich source of fiber which helps to regulate blood pressure, blood sugar, and cholesterol balance.
Dried figs contain more calcium than milk, a good source of potassium, carotenoids and polyphenol antioxidants all of which are instrumental for blood pressure control.
You can eat fresh or dried figs as healthy snacks.
By taking this fruit daily, you can reduce your blood pressure and lower your risk of chronic diseases. These vitamin C-rich, beta-carotene-loaded fruits can make your blood pressure healthier.
Also, whether you’re adding some to your salad, adding some to your favorite smoothie, or eating dried apricots as a snack, do not miss out on its health benefits.
Do not discontinue your favorite medical treatment. Mangoes are the source of the cord and beta-carotene, which is a second effective method of reducing blood pressure.
In fact, current blood pressure reduction methods indicate that adding beta-carotene products to your diet can be effective. Not a mango fan? Try to drink a delicious mango juice.
Not only do cherries contain fiber, quercetin, and vitamin C, research shows that their resveratrol content can bring about significant reductions in systolic blood pressure.
Why not sweeten up your meals and lower your blood pressure in a go by making cherries part of your diet now.
It is a great source of fiber and omega-3 fatty acids. This means it can cause a reduction in inflammation throughout the body, as well as an improvement in the health of your heart and circulatory system.
Adding some flax into your favorite smoothie or morning oatmeal could be a great step towards reducing your blood pressure.
They are also part of the foods that reduce high blood pressure. They may cause your breath to lose its freshness, but they can also be really kind to your blood pressure.
Onions are a great source of quercetin, which is pivotal in lowering blood pressure in overweight and obese with hypertension.
Try sautéing them in olive oil for a sweeter flavor and also to make less pungent.
Also, adding this to your foods makes it reduce blood pressure.
32. Pink Grapefruit
This attractive-looking fruit does you good when you start your day with it. Containing immune-boosting vitamin C, and lycopene that can take your blood pressure into a healthy range in no time.
Additionally, research shows that persons with enough lycopene in them stand a better chance of having normal blood pressures.
Why not start taking pink grapefruits now.
It is a good source of blood pressure-lowering vitamin C and lycopene. Also, it has a great cooling effect. Research reveals that patients with prehypertension who added watermelon to their diet experienced a great reduction in their blood pressure.
Have more watermelons, have a healthier blood pressure.
34. Pumpkin Seeds
They are part of foods that reduce high blood pressure. It is a great source of vitamin E, cholesterol-lowering beta-sitosterol, and zinc.
Antihypertensive drugs: calcium channel blockers and ACE-inhibitors are boost by these.
You can enjoy pumpkin seeds by adding them to shakes or smoothies. Also, if you roast the seeds and combine with nuts(without adding salt), you can have for yourself an instant blood pressure friendly snack.
35. Green Tea
Tea leaves consist of powerful flavonoid antioxidants with positive effects on blood pressure.
The risk of hypertension lowers by 46% in those that drink 120-599ml of green tea daily and lowers by 65% in those that drink 600ml daily.
Similarly, taking four cups of tea daily halves your risk of a heart attack.
Therefore, the more green tea you take, the better.
Enjoy green tea throughout the day as a refreshing drink.
In conclusion, these are the foods that reduce high blood pressure that you never knew or never took into serious consideration.
Taking these foods daily with the correct servings would definitely reduce high blood pressure.
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