If you are one of the millions of people who suffer from high blood pressure, you know how important it is to find ways to lower it naturally. Diet and lifestyle changes are often the first line of treatment for high blood pressure, and there are certain foods that can help get your numbers down. In this blog post, we will discuss 12 powerful foods that can help lower your blood pressure and improve your health!
What is normal blood pressure?
The pressure of your blood vessels walls against the flow of your blood is referred to as blood pressure. According to most doctors, normal blood pressure is 120/80 mmHg or lower.. Your blood pressure usually rises and falls during the day. If your blood pressure is high for an extended period of time, it can damage your heart and lead to other health problems.
High blood pressure is often caused by unhealthy lifestyle choices, such as a high salt diet, smoking, being overweight or obese, and not getting enough exercise. However, there are also many people who have high blood pressure for no apparent reason. If you fall into this category, making some dietary changes may help to lower your blood pressure.
Here are 12 foods that can help lower your blood pressure:
1- Broccoli
Broccoli has many benefits for your health, including reducing inflammation and keeping your arteries healthy.
The flavonoid antioxidants in broccoli may help to lower blood pressure by improving blood vessel function and increasing nitric oxide levels in the body.
2- Berries
Blueberries and Strawberries are high in antioxidants and fiber, both of which can help reduce blood pressure.
The anthocyanins in berries may help to relax the walls of your arteries and improve blood flow. Fiber helps to remove excess cholesterol from the body, which can also reduce blood pressure.
3- Dark chocolate
Dark chocolate is high in antioxidants and can help to improve blood flow. The flavonoids in dark chocolate can also help to lower blood pressure by improving endothelial function.
4- Banana
Bananas are high in potassium and fiber, both of which can help reduce blood pressure. Potassium helps to counteract the effects of sodium and improve blood vessel function. Fiber helps to remove cholesterol from the body and keep the arteries clear.
5- Fatty fish
Fatty fish, such as salmon mackerel and herring are packed with omega-3 fatty acids. These healthy fats help to reduce inflammation and improve heart health. Fatty fish may also help to lower blood pressure by improving blood vessel function.
6- Garlic
Garlic has many benefits for your cardiovascular health, including reducing blood pressure. The sulfur compounds in garlic can help to relax the walls of your arteries and improve blood flow.
In 2020, a review showed that garlic consumption could help lower blood pressure.
7- Lentils
Lentils are a good source of fiber, potassium, and magnesium. Having a sufficient amount of these nutrients is vital for keeping blood pressure at a healthy level.
Fiber helps to remove excess cholesterol from the body and can also help to regulate blood sugar levels. Potassium and magnesium help to relax the walls of your arteries and improve blood flow.
8- Kiwi
Kiwis are high in vitamins C and E, both of which are important antioxidants. Antioxidants help to reduce inflammation and improve blood vessel function.
Vitamin C can also help to lower blood pressure by improving endothelial function.
9- Watermelon
Citrulline is an amino acid found in watermelon. Our bodies convert citrulline into arginine, which helps to produce nitric oxide. Nitric oxide is a gas that relaxes blood vessels and makes arteries more elastic. These effects help with blood flow and lower high blood pressure.
10- Spinach
Spinach is high in vitamins C, E, and K. These vitamins are important for maintaining healthy blood vessels. Vitamin C can also help to lower blood pressure by improving endothelial function.
Not only does spinach soup lower atherosclerosis, but it may also help reduce blood pressure and improve heart health. In addition to Spinach, other green leafy vegetables are rich in nitrates that help keep blood pressure under control.
11- Natural yogurt (unflavored)
In 2021, a study was conducted observing data from people who had high blood pressure and those who didn’t to see if there was a correlation between fermented dairy products and high blood pressure. The study found that yogurt may help reduce hypertension.
The hypertensive individuals who ate yogurt daily had lower systolic blood pressure and arterial pressure than those who didn’t eat it at all.
Read More: Best Home Remedies for Low Blood Pressure
12- Pomegranate
Pomegranates are high in antioxidants, which can help to improve blood flow and reduce inflammation. The Ellagitannins in pomegranates can also help to lower blood pressure by improving endothelial function.
In addition to these foods, there are other lifestyle changes that can help to lower blood pressure, such as reducing stress, maintaining a healthy weight, and getting regular exercise.
What are the blood pressure levels?
A blood pressure reading contains two figures: systolic and diastolic. The systolic pressure, which is the top number, occurs when your heart beats and measures the pressure in your arteries. Diastolic is the bottom number, which measures the pressure in your arteries between heartbeats.
The normal range for systolic blood pressure is less than 120. The normal range for diastolic blood pressure is less than 80. If your blood pressure reading is high, it means that your heart has to work harder to pump blood through your arteries. This can lead to a variety of health problems, such as heart disease, stroke, and kidney disease.
If your blood pressure is too high, there are things you can do about it. Many people need to take medication to get their blood pressure under control. However, making lifestyle changes, such as eating a healthy diet and getting regular exercise, can also help to lower blood pressure.
What is the DASH diet?
The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern that has been shown to lower blood pressure. The DASH diet includes eating plenty of fruits, vegetables, whole grains, and low-fat dairy. It also includes limiting salt, red meat, sweets, and sugary drinks.
The DASH diet can help you to lower your blood pressure by eating foods that are high in nutrients that help to regulate blood pressure, such as potassium, magnesium, and fiber. The DASH diet can also help you to lose weight, which can lower your blood pressure even further.
If you have high blood pressure, making changes to your diet is one of the best things you can do to lower it. The DASH diet is a great place to start, but there are other healthy eating plans that can also help. Plan your meals with help from a registered dietitian or your doctor.
