Fight High Blood Pressure With These 8 Foods!
Manage Your Blood Pressure With These Foods
Certain foods have been demonstrated to reduce blood pressure in studies. Long-term health benefits may result from integrating these foods into one's diet. Medications, dietary adjustments, and other lifestyle changes can help to control high blood pressure, or hypertension, even while reducing the risk of developing other diseases. Heart disease, stroke, and kidney disease are all linked to high blood pressure.
Causes of high blood pressure
Blood pressure is the force of blood against the walls of blood vessels. Blood is pumped from the heart into blood arteries, which carry it throughout the body. High blood pressure, also known as hypertension, is dangerous because it causes the heart to work harder to pump blood out to the body, which can lead to artery hardening, or atherosclerosis, which can lead to stroke, renal disease, and heart failure.
Foods that lower blood pressure are
Several studies have discovered that certain foods can help to decrease high blood pressure. We examine several foods that may be beneficial, as well as how to integrate them into one's diet. A serving is defined by the United States Department of Agriculture (USDA) as:
- 1 cup veggies or fruit, cooked or raw
- 1 cup freshly squeezed fruit juice
- 2 cups leafy salad greens, raw
- A cup and a half of dry fruit
The USDA advises 2 cups of fruit and 3 cups of veggies per day for most people of all ages, though this varies significantly depending on age and gender.
Examples of some food are:
1. Berries:
Anthocyanins, a kind of flavonoid, are antioxidant chemicals found in blueberries and strawberries. Those who consumed the most anthocyanins primarily through blueberries and strawberries had an 8% decreased risk of high blood pressure than others who consumed the least. Some doctors, however, believe there is insufficient proof that blueberries lower blood pressure.
To eat berries, do the following:
- After meals, consume them as a snack or a sweet treat.
- Include them in smoothies
- Breakfast with a sprinkling of them
A cup of fresh or frozen blueberries, or half a cup of dried blueberries, constitutes one serving of blueberries. Around 7 strawberries make a dish of strawberries.
2. Bananas:
Bananas are high in potassium, which can aid with hypertension management. Potassium content of a medium banana is roughly 422 milligrammes. Potassium counteracts the effects of sodium and relieves tension in blood vessel walls. Males should consume 3,400 mg of potassium daily, while females should consume 2,600 mg, according to the Office of Dietary Supplements. People with kidney illness should seek medical advice before increasing their potassium consumption, as too much potassium can be dangerous. One large banana, one cup of sliced banana, or two-thirds of a cup of mashed banana constitutes a serving.
3. Beets:
Because beet juice includes dietary nitrate, it may lower blood pressure in the short term and long term. People with high blood pressure who drank 250 milliliters or about 1 cup of red beet juice every other day for four weeks had decreased blood pressure, according to a research. Over the course of a 24-hour period, the researchers observed an average decrease in blood pressure of 7.7/5.2 millimeters of mercury. Drinking one glass of beet juice every day and incorporating beets into salads are some suggestions for use. A serving of beets is around 1 cup, which is approximately 2 small or 1 large beet.
4. Dark chocolate:
Flavonoids, an antioxidant, are found in cacao, a component of dark chocolate. According to studies, flavonoids may help lower blood pressure. It does warn, though, that a person may not be able to ingest sufficient flavonoids in dark chocolate to reap the benefits. According to studies, a small bit of chocolate on occasion can be a healthy part of a balanced diet. It does, however, recommend that individuals consume it for pleasure rather than for health reasons.
5. Green leafy vegetables:
Nitrates, which are abundant in leafy green vegetables, aid with blood pressure control. According to some research, eating at least one cup of green leafy vegetables each day can help lower blood pressure and lower the risk of cardiovascular disease. A person can acquire their daily dosage of green veggies by doing the following:
- Spinach can be added to curries and stews.
- As a side dish, sauté Swiss chard with garlic.
- Make a batch of kale chips in the oven.
2 cups of fresh spinach leave equal one serving. 1 cup of raw cabbage is one serving.
6. Garlic:
Garlic contains antibacterial and antifungal activities, which may be attributed to allicin, the major active component. According to a study, garlic in general, and Kyolic garlic in particular, can help to reduce:
- Cholesterol
- Arterial stiffness
- Blood pressure
Many savoury dishes, such as stir-fries, soups, and omelettes, benefit from the addition of garlic. It can also be used as a seasoning instead of salt.
7. Pomegranate:
Pomegranates include antioxidants and other compounds that may aid in the prevention of high blood pressure and atherosclerosis. According to a study, consuming 1 cup of pomegranate juice every day for 28 days can help lower high blood pressure inside the short term. Pomegranates can be consumed whole or juiced. When purchasing pomegranate juice in a can, make sure there is no added sugar.
8. Cinnamon:
According to a study, cinnamon can help lower blood pressure. The researchers discovered that eating up to 2 g of cinnamon per day for at least 8 weeks decreased blood pressure in adults with a BMI of 30 or higher. To include cinnamon in one's diet, one can do the following:
- Use it instead of sugar in your oatmeal.
- Toss it with freshly chopped fruit
- Make smoothies with it
Take Away
There is no way to quickly reduce blood pressure at home. To lower blood pressure over time, a person should follow a diet, exercise, and potentially pharmaceutical strategy. Furthermore, some data suggest that drinking more water every day may help to reduce blood pressure, although further research is needed.
