Best Foods for High Blood Pressure

Researchers estimate that 33% of adults in the United States have hypertension or high blood pressure, and only half of them have the condition under control. As high blood pressure can lead to heart disease like stroke and several other serious health problems, it is necessary to take steps to keep your blood pressure levels within the normal range. Sodium retention is a leading cause of high blood pressure. Potassium helps the human body to excrete an excess amount of sodium to reduce blood pressure.

No food can magically eliminate the risk of high blood pressure, but you can control it by eating certain foods. Several potassium-enriched foods to reduce high blood pressure. Some of the best foods for high blood pressure are as:

Diary products

Numerous micronutrients, calcium, magnesium, and potassium, which are all necessary for controlling high blood pressure, are found in dairy products. Because it contains calcium, potassium, and other nutrients like protein, skim milk is a smart choice for lowering the risk of high blood pressure. Low-fat milk drinkers lead healthier lives. Another intriguing item is yogurt, which has bacteria that help release proteins and reduce blood pressure. Adults who consume a lot of milk-based yogurts have a significantly lower chance of getting hypertension.

Salmon and other fish

According to some studies, eating salmon and other fatty fish can help people to reduce their blood pressure. Omega-3 fatty acids found in fish, particularly docosahexaenoic acid (DHA) are responsible for this. However, there is conflict in different research, on whether fish oil components provide the same benefits as fish. To control high blood pressure, it is suitable to eat salmon, sardines, Atlantic mackerel, and lake trout. While buying the fish, always prefer fresh or frozen fish rather than a fish soaked in brine as this can increase the sodium levels in the human body.

Oatmeal

Oatmeal is made from oats and typically cooked in a pot of water. Oats are rich in fiber which helps in digestion and prevent constipation. Oatmeal also provides the body with essential nutrients: calcium, magnesium, and iron. Oatmeal has the ability to reduce high blood pressure, improve blood circulation, and help in preventing several cardiovascular diseases. Research suggests that people who eat oats more often have lower blood pressure levels than those who eat other kinds of grains like wheat or corn. Try to utilize sugar-free oats.

Avocado

Half of an avocado contains approximately 345 mg of potassium. Avocado is naturally low in sodium containing about 5 mg of it. Aside from that, avocado is highly rich in vitamins and antioxidants, thus plays an essential role in reducing high blood pressure.

Potatoes

Although potatoes are a rich source of carbohydrates, they are suitable for high blood pressure. One small baked potato contains about 740 mg of potassium. All three types of commonly used potatoes (white, red, and sweet) are excellent for human health. But make sure to cook potatoes healthily: boiling and baking, avoid frying.

Dark chocolate

According to certain studies, dark chocolate helps in lowering high blood pressure. Dark chocolate contains cocoa powder which is a source of flavonoids. Flavonoids contribute to the health and elasticity of the blood vessels. Nitric oxide, which relaxes blood arteries and lowers blood pressure, is considered to be synthesized by flavonoids. Pick up some cocoa powder to enjoy a delicious treat without shifting from a heart-healthy diet.

Leafy green vegetables

Eating one cup of raw vegetables or half a cup of cooked vegetables every day helps reduce systolic blood pressure and lessen the risk of cardiovascular diseases. Consuming vegetables high in nitrate, which the body transforms into nitric oxide, is another smart decision. Nitric oxide helps to relax and dilate the arteries, increasing blood flow and lowering blood pressure. The main food from the list is spinach, which contains magnesium, potassium, and folate. Potassium is anti-sodium. Water is drawn in by sodium, whereas potassium flushes the water out and removes the sodium. Among the helpful leafy vegetables are beetroot, green turnips, romaine lettuce, cabbage, and Swiss chard.

Bananas

People particularly enjoy eating bananas since they are a source of vitamins, minerals, and carbohydrates; bananas are the ideal food. The potassium content of bananas is widely known; one medium banana provides around 9% of the daily needs of that micronutrient. So bananas help reduce blood pressure by lowering tension in the vascular walls and the amount of salt in the body.

Berries

Berries are linked to a lower risk of heart disease. Berries, especially blueberries can control high blood pressure and enhance blood vessel function. Anthocyanins: plant pigments that give food its blue, purple, or red color, are thought to play a significant role in the nutritional advantages of berries.

Red beet

Like green vegetables, red beets possess a sufficient amount of nitrates. According to the results of numerous studies, taking beetroot juice appears to reduce blood pressure in healthy people and people who have pre-hypertension or high blood pressure. Eating beetroots also have similar benefits.

Pistachios

One ounce of pistachios has more potassium than the equivalent of half of a large banana. Pistachio is high in fiber, mineral, and unsaturated fat content. Pistachios also contain proteins, potassium, manganese, phosphorus, and vitamin B6; as a result of this combination, nuts may help lower blood pressure. According to studies, adults who ingest 10% of their daily calories from pistachios experienced a 4.8 mm Hg reduction in systolic blood pressure, but be aware that pistachio nuts are often roasted with a lot of sodium salt, and that salt is known to cause blood pressure to increase.

Keep in mind that any diet high in potassium is beneficial for reducing high blood pressure. Consult your doctor before attempting to ingest too much potassium because if you have kidney-related diseases, your body may not be able to properly excrete extra potassium.

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