The 17 Best Foods for High Blood Pressure
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High blood pressure, often known as hypertension, is the most prevalent risk factor that can be avoided for developing heart disease.
Over one billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both. High blood pressure can lead to a number of serious health complications, including heart disease, stroke, and kidney disease.
Medication, such as those that suppress the angiotensin-converting enzyme (ACE), is frequently prescribed to patients in order to lower their blood pressure. Alterations to one’s lifestyle, such as those made to one’s diet, can, on the other hand, help bring blood pressure levels down into healthy ranges and minimize the chance of developing heart disease.
It is recommended that people with high blood pressure, including those who are taking medication to control their blood pressure, adhere to a diet that is rich in nutrients and beneficial for the heart.
Research has shown that including specific foods in your diet, particularly those that are high in specific nutrients like potassium and magnesium, reduces your blood pressure levels. A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet is one of the most effective ways to achieve these goals.
Here is a list of the 17 healthiest foods to eat when you have high blood pressure.
1. Citrus fruits
Grapefruit, oranges, and lemons are just a few of the citrus fruits that have been shown to have the potential to significantly reduce blood pressure. They are packed with essential vitamins, minerals, and plant components, all of which have the potential to promote heart health by lowering risk factors for cardiovascular disease such as high blood pressure.
The citric acid and flavonoid content of lemons are thought to be responsible for the blood pressure-lowering effects that have been observed in a study that followed 101 Japanese women for a period of five months and found a significant correlation between daily consumption of lemon juice and reductions in systolic blood pressure (SBP).
According to a number of studies, drinking juices made from oranges and grapefruits may also help lower blood pressure. However, grapefruit and grapefruit juice might cause adverse reactions when combined with some blood pressure drugs; therefore, it is important to check with your doctor before including this fruit into your diet.
2. Salmon and other fatty fish
Fatty fish, such as salmon and herring, are a fantastic source of heart-healthy omega-3 fats because of their high-fat content. By reducing inflammation and lowering levels of blood-vessel-constricting chemicals called oxylipins, these fats might help lower blood pressure. Oxylipins are responsible for narrowing blood vessels.
According to the findings of certain studies, increasing one’s consumption of fatty fish rich in omega-3 fatty acids is associated with lower levels of blood pressure.
According to the findings of a study that involved 2,036 healthy individuals, those participants who had the greatest blood levels of omega-3 fats also had significantly lower levels of both systolic and diastolic blood pressure than those participants who had the lowest blood levels of these fats. Lower risk of developing hypertension has been found to be connected with higher omega-3 consumption.
3. Swiss chard
Potassium and magnesium are two of the blood-pressure-regulating elements that can be found in abundance in Swiss chard, which is a leafy green vegetable. Chard provides 17 percent of your daily potassium requirements and 30 percent of your daily magnesium requirements, respectively, in just 145 grams (one cup) of cooked chard.
In patients with high blood pressure, every 0.6-gram per day increase in dietary potassium is associated with a 1.0 mm Hg drop in SBP and a 0.52 mm Hg reduction in DBP. This vital component can be found in 792 mg concentration in just one cup (145 grams) of Swiss chard.
Magnesium plays an important role in the regulation of blood pressure as well. It helps lower blood pressure through multiple processes, including by acting as a natural calcium channel blocker, which stops the passage of calcium into heart and artery cells, allowing blood vessels to relax.
4. Pumpkin seeds
Pumpkin seeds may be little, but they carry a powerful nutritional punch despite their diminutive size.
They are a rich source of nutrients that are vital for the control of blood pressure, such as magnesium, potassium, and arginine, an amino acid that is required for the generation of nitric oxide, which is crucial for the relaxing of blood vessels and the reduction of blood pressure.
It has also been demonstrated that the oil extracted from pumpkin seeds is an effective natural treatment for high blood pressure. A supplement consisting of 3 grams of pumpkin seed oil taken once daily for a period of six weeks was found to lead to significant decreases in systolic blood pressure when compared to a placebo group in research involving 23 women.
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5. Beans and lentils
Fiber, magnesium, and potassium are just a few of the elements found in abundance in beans and lentils, all of which contribute to the healthy regulation of blood pressure. Eating legumes like beans and lentils has been demonstrated in a number of studies to have the potential to help reduce high blood pressure.
People with hypertension and people who did not have the condition had considerably lower systolic blood pressure and average blood pressure levels when beans and lentils were substituted for other diets, according to a study of eight trials that involved 554 participants.
Berries have been linked to a wide range of amazing health advantages, one of which is the possibility that they can reduce the risk factors for cardiovascular diseases, such as high blood pressure. Berries are an excellent source of many types of antioxidants, such as anthocyanins, which are the pigments responsible for the brilliant color of berries.
It has been demonstrated that anthocyanins raise the amounts of nitric oxide in the circulation and lower the formation of blood-vessel restricting molecules, both of which may contribute to a reduction in blood pressure levels. However, there is a need for additional studies to be conducted on humans in order to corroborate these probable pathways.
Berries such as blueberries, raspberries, chokeberries, cloudberries, and strawberries are only some examples of the types of berries that have been linked to reduced risk of high blood pressure.
Consuming whole grains like amaranth is associated with decreased levels of blood pressure in certain people. According to a number of studies, diets that are high in whole grains may reduce the likelihood of developing high blood pressure.
A meta-analysis of 28 studies indicated that increasing the number of whole grains consumed by 30 grams per day was associated with an 8 percent lower risk of developing high blood pressure.
Amaranth is a whole grain that is notable for the amount of magnesium it contains. The magnesium content of one cooked cup (246 grams) fulfills 38% of the recommended daily allowance.
The consumption of pistachios, which are exceptionally nutrient-dense, has been associated to maintaining normal levels of blood pressure. They are rich in a number of minerals that are necessary for maintaining healthy cardiovascular function and controlling blood pressure, including potassium.
According to the findings of a meta-analysis that comprised 21 separate trials, eating pistachios had the most significant impact in lowering both systolic and diastolic blood pressure.
Carrots are a popular choice when it comes to selecting vegetables for their crispiness, sweetness, and high nutritional value. Carrots include a high concentration of phenolic chemicals, such as chlorogenic, p-coumaric, and caffeic acids, which help relax blood vessels and reduce inflammation. This, in turn, may contribute to a reduction in blood pressure levels.
Eating carrots cooked or raw is up to personal preference, although research suggests that eating them raw may be more effective for lowering blood pressure. The consumption of raw carrots was found to be significantly related to lower levels of blood pressure in a study that involved 2,195 adults between the ages of 40 and 59.
In a second, more limited study including 17 participants, researchers found that daily consumption of 16 fluid ounces (473 milliliters) of fresh carrot juice for three months resulted in reductions in systolic blood pressure but not in diastolic blood pressure.
Celery is a common vegetable that has been shown to possibly have beneficial benefits on one’s blood pressure. It contains chemical components known as phthalides, which have been shown to have the potential to relax blood vessels and reduce blood pressure levels.
The same research that identified an association between eating raw carrots and having a lower risk of hypertension also discovered, among the most regularly prepared veggies, that eating cooked celery was strongly related to having a lower risk of hypertension.
11. Tomatoes and tomato products
Tomatoes and products made from tomatoes are an excellent source of numerous nutrients, including the mineral potassium and the carotenoid pigment lycopene.
Consuming foods rich in the nutrient lycopene, such as tomato products, may assist in lowering risk factors for cardiovascular diseases, such as high blood pressure. This is due to the fact that lycopene has been shown to have a number of positive impacts on heart health.
A meta-analysis of 21 research came to the conclusion that eating tomatoes and products made from tomatoes lowers blood pressure and may help reduce the risk of developing heart disease and dying from heart disease-related causes.
Broccoli is well-known for the several positive impacts that it has on health, one of which is the improvement of the health of your circulatory system. For instance, if you want to lower your blood pressure, it would be a good idea to include this cruciferous vegetable in your diet.
Broccoli is abundant in flavonoid antioxidants, which may help lower blood pressure by improving blood vessel performance and increasing nitric oxide levels in your body. This can be accomplished by improving the function of broccoli’s blood vessels.
A study that included data from 187,453 people found that those who consumed 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who consumed broccoli once a month or less. This finding was based on the fact that those who consumed broccoli on a more regular basis had a higher risk of developing high blood pressure.
13. Greek yogurt
Greek yogurt is an exceptionally nutrient-dense dairy product that is loaded with minerals like potassium and calcium, all of which contribute to the regulation of blood pressure.
A meta-analysis of 28 studies found that consuming three servings of dairy each day was associated with a 13 percent lower risk of high blood pressure, and that each 7-ounce (200-gram) increase in dairy intake per day was associated with a 5 percent reduction in the risk of hypertension.
14. Herbs and spices
A number of herbs and spices include potent chemicals that have the potential to lower blood pressure by assisting in the relaxation of blood vessels.
Herbs and spices such as celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just some examples of those that have been identified as having the potential to lower blood pressure based on the findings of studies conducted on both humans and animals.
15. Chia and flax seeds
Both chia and flax seeds are quite little, yet they are packed to the brim with important nutrients for maintaining appropriate blood pressure regulation. Some of these minerals include potassium, magnesium, and fibre.
Supplementing with 35 grammes of chiaseed flour per day led to blood pressure reductions in both medicated and unmedicated people with high blood pressure, as compared with a placebo group, according to the findings of a small study that lasted for 12 weeks and included 26 people with high blood pressure.
In addition, the findings of a meta-analysis of 11 separate research revealed that eating flax seeds may assist in lowering levels of blood pressure, particularly when the seeds were ingested in their whole form for a period of 12 weeks or more.
16. Beets, beet greens, and beet juice
The consumption of beets and beet greens, which are both very nutrient-dense foods, may contribute to the maintenance of good blood pressure levels. They contain a high concentration of nitrates, which are known to relax blood vessels and may lead to a reduction in blood pressure.
According to the findings of several studies, including beets and food products made from beets in your diet may help you maintain healthy blood pressure levels.
For instance, a study that lasted for two weeks and involved 24 people who had high blood pressure discovered that consuming either 8.4 ounces (250 milliliters) of beet juice or 8.8 ounces (250 grams) of cooked beets significantly lowered blood pressure, although the researchers concluded that the beet juice was more effective.
Although a number of studies, including those that have connected consumption of beets and beet juice to beneficial effects on blood pressure, it should be noted that not all studies have shown good outcomes.
According to the findings of a few pieces of research, the effects of beets on blood pressure appear to be transient and may not have a significant impact on the regulation of blood pressure over the long run.
Be that as it may, beets, beet juice, and beet greens are all extremely nutrient-dense foods that, when included in your diet, have the potential to assist in improving your overall health.
Spinach, like beets, contains a significant amount of nitrates. In addition to this, it is chock-full of antioxidants, potassium, calcium, and magnesium, all of which combine to make it a great option for people who have high blood pressure.
In a study involving 27 participants, those who ingested 16.9 ounces (500 mL) of a high nitrate spinach soup daily for seven days experienced reductions in both their systolic blood pressure and their diastolic blood pressure. This was in comparison to those who consumed low nitrate asparagus soup.
Additionally, the spinach soup lowered the stiffness of the arteries, which may contribute to a decrease in blood pressure and an improvement in the health of the heart.
The adoption of a balanced diet, in conjunction with other alterations to one’s lifestyle, can considerably lower one’s blood pressure levels and help minimize one’s chance of developing heart disease.
According to the findings of recent studies, including foods such as leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots in your meals and snacks may make it easier for you to achieve and maintain healthy levels of blood pressure.
If you have high blood pressure or are trying to maintain healthy blood pressure, adding a few of the foods described in this article to your diet may help. If you do not have high blood pressure or are trying to maintain healthy blood pressure, read on.