Changing your diet can help you significantly reduce the effects of high blood pressure. Research has proven that certain foods can be helpful in lowering blood pressure for long term and right away.
High blood pressure is also known as hypertension and it typically affects 1 out of 3 adults in the United States. A few things such as medications, dietary changes, and other lifestyle modifications might help to reduce high blood pressure along with lowering the risk of associated problems and conditions.
Having high blood pressure also results in increase of heart problems, heart stroke, as well as kidney problems. Within this article, we will discuss about foods which can help in reducing high blood pressure and have even got the scientific evidence for their great results. As per various researchers’ certain foods can help to lower high blood pressure.
Blueberries as well as strawberries contain high antioxidant compounds called anthocyanins, which is a type of flavonoid. Research and studies have justified that more than 34,000 people are dealing with hypertension.
The proven facts justify that the people having high intake of anthocyanins specifically from blueberries and strawberries showed an 8 percent reduction within the high blood pressure risk, as compared to the people having a low anthocyanin intake.
You can enjoy berries as an evening snack or as a sweet after meals, and can even add them in your smoothies and oatmeal.
Bananas consists of plenty of potassium, a mineral which plays a crucial role in managing hypertension. As per American Heart Association, potassium helps in reducing the effects the tension that sodium and alleviates creates within the walls of the blood vessels.
Adults must aim for consuming almost 4,700 milligrams (mg) of potassium on a daily basis. Other potassium rich foods can also be added such as avocado, cantaloupe and honeydew melon, halibut, mushrooms, sweet potatoes, tomatoes, beans and much more
Intake of beet juice tends to reduce blood pressure for short as well as long terms. As per 2015 research, drinking red beet juice results in lowered blood pressure in people having hypertension. Such people were asked to drink 250 milliliters, about 1 cup of the beet juice on each day for 4 weeks. Positive results were noticed within 24 hours.
Consuming beet juice showed an average drop of blood pressure for around 8/4 millimeters of mercury (mm Hg). Thus, it was suggested that beet’s have high levels of inorganic nitrate which cause a reduction in blood pressure so must be consumed.
You can drink a glass of beet juice or can add beets within salads, or can even prepare the vegetables as a side dish.
Shocked? But yes, this sweet treat can lower blood pressure. As per a review of 15 trials has suggested that cocoa rich chocolate helps in reducing blood pressure in people with hypertension or prehypertension.
You just have to choose a chocolate with high quality which contains at least 70 percent cocoa, and you can consume a single square, each day.
However, you should know that chocolate can be addictive and also have calories. For best results you should eat dark chocolate in moderation and also ensure that the chocolate you buy is pure and not treated with sugar.
A daily intake of kiwi results in reduced blood pressure in people having mildly elevated levels of it, as per the results of a study. The study measured the effects on people of apples and kiwis having slightly high blood pressure.
It was found that adding three kiwis a day in the diet for 8 weeks can result in significant reduction of systolic as well as diastolic blood pressure, compared with having an apple a day for the same tenure. As per the researcher’s this was because of the bioactive substance found in kiwi.
Apart from this Kiwis are a rich source of vitamin C that might significantly improve your blood pressure readings when consumed around 500 mg of the vitamin on every day basis for about 8 weeks. Kiwis can be easily added in lunches as well as smoothies.
Watermelon contains citrulline, which is an amino acid, and it helps in managing high blood pressure. Citrulline produce nitric oxide within the body, a gas which relaxes blood vessels along with increased flexibility of arteries. Such effects aid the blood flow that further lower high blood pressure.
As per the study, adults with obesity as well as prehypertension or even mild hypertension and took watermelon extract resulted in reduced blood pressure of the ankles and brachial arteries. For boosting your watermelon intake, you can easily add it to salads and smoothies.
Beta glucan a type of fiber found in oats that might reduce blood cholesterol levels. Beta-glucan can even lower blood pressure, as per some research. As per a review of 28 trials, higher consumption of beta-glucan fiber can help in lowering systolic as well as diastolic blood pressure.
You can start your day with a bowl of oatmeal, or can easily use the rolled oats instead of breadcrumbs for giving texture to meat and vegetarian burger patties.
Leafy green vegetables
Leafy green vegetables are rich sources for nitrates that helps in managing blood pressure. As per the studies intake of 1–2 servings of nitrate rich vegetables on every day basis can result in reduced hypertension for up to 24 hours. Examples of such leafy greens are cabbage, collard greens, fennel, kale, lettuce, mustard greens, spinach and much more.
For consuming a daily dose of green vegetables, just stir up the spinach into curries and stews with garlic for a resulted tasty side dish, or you can even bake a batch of kale chips.