High blood pressure or hypertension is one of the most common heart-related conditions. More than one billion people are suffering from high blood pressure globally. Blood pressure is measured and denoted by two numbers. The upper limit is known as systolic blood pressure, and the lower limit is known as diastolic blood pressure. Dietary modifications can help you overcome high blood pressure and reduce life-threatening conditions.
It is essential to maintain a healthy diet to lower blood pressure. You can enhance the healing process by including certain food items in your diet. Here are 15 food items that can help you reduce or control high blood pressure :
Citrus Fruits
Fruits like rapes, oranges and lemons are considered citrus fruits. These fruits offer effectiveness in lowering our blood pressure. Loaded with minerals, vitamins and compounds that help maintain our heart health.
Juices like lemon, orange and grapes help us reduce blood pressure. You should consult your doctor if you are already taking blood pressure-lowering medication.
Fatty Fishes
Fish are a rich source of omega-3. It is beneficial for our heart health. By reducing inflammation, these fats can help us reduce blood pressure. People with high omega-3 levels have significantly reduced blood pressure. It has been associated with reduced chances of hypertension.
Pumpkin seeds
Pumpkins are full of nutritional benefits. It is a rich source of magnesium, arginine and potassium which are good for our heart health. It helps relax our blood vessels as they face a lot of tension due to high blood pressure. Pumpkin seed oil is a great natural remedy for treating hypertension.
Berries
With various health benefits, berries have a high potential to manage heart disease risks like stroke or heart attack. Being a rich source of anthocyanins and antioxidants helps maintain our heart health.
It helps reduce blood vessel restriction due to its increasing effect on the nitric oxide levels in the blood. Berries like blueberries, raspberries, chokeberries and cloudberries are some examples of berries associated with improved heart health.
Amaranth
You can consume whole grains like amaranth to lower your blood pressure levels. According to research, a grain-rich diet can decrease high blood pressure. It is high in magnesium and has proven to be good for our heart health.
Pistachios
Being high in nutrition, the consumption of pistachios is associated with healthy blood pressure and smooth blood circulation. It has essential nutrients that can help us regulate blood pressure. Pistachio intake is known for its positive effect on reducing blood pressure.
Carrots
Everyone has consumed some form of carrot in their lives. Recall the crunchy, nutritious vegetable that most of you enjoy munching on. It helps in controlling your increased heart rate. Compounds such as caffeic acids, chlorogenic and p-coumaric are a good amount in carrots. It is known to relax our blood vessels and reduce inflammation.
Carrots can be consumed both cooked and raw. Raw carrots are more beneficial in terms of reducing high blood pressure. Regular consumption of carrot juice helps in the reduction of high blood pressure.
Tomatoes
Tomatoes contain many nutrients, which include carotenoid pigment, lycopene and potassium. Tomatoes are associated with their effects on our heart health. Foods made of tomatoes help us reduce the risk of being diagnosed with heart issues.
Broccoli
Broccoli has many health benefits. It helps in improving our circulatory system. By adding broccoli to your diet, you are one step closer to improved heart health and reduced blood pressure.
Loaded with antioxidants, it makes our blood pressure reduce. People who consume broccoli regularly are safe from the risk of high blood pressure compared to those who don’t consume it at all.
Greek Yogurt
Greek yogurt is said to be good for heart health by relaxing blood vessels. It is a nutrient-dense dairy product rich with minerals that can help us regulate our blood pressure. Consuming dairy products thrice a day is linked to a reduced hypertension risk.
Herbs
Due to powerful antioxidants and various other compounds, certain herbs and spices help us reduce blood pressure and ultimately relax our blood vessels. Ginger, sweet basil, cardamom, cinnamon, ginseng, black cumin, lemongrass, saffron, cilantro and celery seeds are the best examples of herbs and spices that have abilities to reduce our blood pressure and improve our heart health.
Chia and Flax seeds
Tiny seeds filled with essential nutrients are responsible for better heart health and blood pressure regulation. Chia and flax seeds are good sources of potassium and magnesium.
Regularly consuming chia seeds can help you reduce blood pressure. When the entire seed form of flax seeds is consumed for atleast five to six months, it shows some drastic change in our heart health.
Beet Juice
Eating beets or consuming beet juice is extremely good for our health as it contains nutrients. It promotes healthy blood pressure. Full of nitrates, beet juice helps relax blood vessels as it has to go through a lot of tension due to high blood pressure. Well-cooked beets help in reducing hypertension. When added to your diet, beet juice and beet greens are highly nutritious and help us maintain overall good health.
Spinach
High in nitrates and antioxidants, calcium, potassium and magnesium, it is one of the best choices to deal with hypertension. Spinach can be consumed in many forms, but high nitrate spinach soup is recommended for patients suffering from high blood pressure as it can reduce artery stiffness, ultimately improving our heart health.
These are some food items that a person can include if they are suffering from high blood pressure. You must consult your doctor before including these items in your diet. To get the best results out of all these ingredients, it is suggested that you consume them in moderation quantity to understand how your body reacts to them or whether it is even creating any difference. Based on the response of your body and heart, you can increase or decrease the quantity of these food items.
