For heart disease, hypertension, or high blood pressure, is the most common preventable risk factor.
Over a billion people worldwide have high blood pressure, which is defined as systolic blood pressure (SBP) (the top number) of 130 mm Hg or more, diastolic blood pressure (BPD, the number lower) greater than 80 mm Hg, or both.
Medicines, including angiotensin converting enzyme (ACE) inhibitors, are commonly used to lower blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure to optimal levels and lower your heart disease risk.
A nutritious, heart-healthy diet is recommended for all people with high blood pressure, including those taking antihypertensive drugs.
For lowering blood pressure and maintaining optimal levels, eating a healthy diet is essential and according to a research, including certain foods in your diet, especially those high in specific nutrients like magnesium and potassium, lowers your blood pressure.
Here are the 5 best foods for high blood pressure.
1. Citrus Fruits
Citrus fruits, including grapefruit, lemons, and oranges, can have powerful blood pressure lowering effects. They are rich in minerals, vitamins, and plant compounds that can help keep your heart healthy by reducing risk factors for heart disease like high blood pressure.
A 5-month study of 101 Japanese women found that daily consumption of lemon juice combined with walking was significantly correlated with a reduction in SBP, an effect researchers attributed to citric acid and flavonoid content. Lemons.
Studies have also shown that drinking orange and grapefruit juice can help lower blood pressure. Still, grapefruit and grapefruit juice can interfere with common blood pressure medications, so consult your healthcare practitioner before adding this fruit to your diet.
2. Salmon and other fatty fish
Oily fish are an excellent source of omega-3 fatty acids, which have significant heart health benefits. Blood pressure levels can be lowered by these fats by lowering the levels of blood vessel constricting compounds called oxylipins and reducing inflammation.
Research has linked higher intakes of fatty fish rich in omega-3s and lower blood pressure.
A study of 2,036 healthy people found that people with the highest levels of omega-3 fatty acids in their blood had significantly lower SBP and BPD than those with the highest levels of these fats in their blood. lower. A higher intake of omega-3 has also been linked to a lower risk of hypertension.
3. Swiss chard
Swiss chard is a leafy green that is packed with blood pressure regulating nutrients, including magnesium and potassium. One cup (145 grams) of cooked chard provides 30% and 17% of your daily magnesium and potassium requirements, respectively.
Magnesium is also essential for the regulation of blood pressure. It helps lower blood pressure through several mechanisms, including acting as a natural calcium channel blocker, which blocks the movement of calcium into heart and arterial cells, allowing blood vessels to relax.
4. Pumpkin seeds
Pumpkin seeds might be small, but they pack a punch when it comes to nutrition.
They are a concentrated source of nutrients important for blood pressure control, including magnesium, potassium and arginine, an amino acid necessary for the production of nitric oxide, which is essential for the relaxation of blood vessels and the reduction in blood pressure.
For high blood pressure, pumpkin seed oil has also been shown to be a powerful natural remedy. A study of 23 women found that supplementing for 6 weeks with 3 grams of pumpkin seed oil per day resulted in significant reductions in SBP, compared to a placebo group.
5. Beans and lentils
Beans and lentils are rich source of nutrients that help regulate blood pressure. Many studies have shown that consuming beans and lentils can help reduce high blood pressure.
A review of 8 studies involving 554 people indicated that when swapped for other foods, beans and lentils significantly lowered SBP and mean blood pressure in people with and without hypertension.