10 x Natural Foods to eat for High Blood Pressure or Hypertension
High Blood Pressure or Hypertension – Is the most common preventable risk factor for heart disease. A simple fix to reduce your Blood Pressure levels is to avoid Heavy & Fatty Foods.Also try adding some of the Recommended Natural Foods in this article.
Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both.
Numerous studies have concluded that lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.
A healthy diet is very important for lowering blood pressure. Research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, can reduce your blood pressure levels.
Next we Examine 10 Natural Foods that Help with reducing your Blood Pressure.
1/ Citrus fruits
Citrus fruits like grapefruit, oranges, and lemons, may have powerful blood pressure lowering effects. They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk.
A 5-month case study involving 101 Japanese women demonstrated that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric acid and flavonoid content of lemons.
2/ Omega 3 Fats found in Salmon and other fatty fish
Omega 3 fats are most commonly found in Fatty fish and have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins.
Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.
A casestudy of 2,036 healthy people found that those with the highest blood levels of omega-3 fats had significantly lower SBP and DBP than those with the lowest blood levels of these fats. Higher omega-3 intake has also been associated with a lower risk of hypertension.
3/ Beans and lentils
If you have serious Blood Pressure problems you want to limit foods that are Difficult to Digest like Red Meats .They put extra pressure on the system to breakdown. Instead substitute your diet with Beans and lentils which are rich in nutrients and much easier for the body to digest. Nutrients like fiber, magnesium, and potassium help regulate the blood pressure
Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels.
A review of 8 studies that included 554 people indicated that, when exchanged for other foods, beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension
These little seeds are small but Pumpkin seeds are full of Nutrients.
Pumpkin seeds are a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.
Pumpkin seed oil has also been shown to be a powerful natural remedy for blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP, compared with a placebo group.
Tomatoes are rich in many nutrients, including potassium and the carotenoid pigment lycopene.
Numerous studies have concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease.
Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure.
Berries have been known to have a variety of amazing health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.
Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules, which may help reduce blood pressure levels.
Add Blueberries, raspberries, chokeberries, cloudberries, and strawberries to your diet to help with high blood pressure.
7 / Pistachios
Pistachios are delicious , contain good fats , protein & are highly nutritious little snacks to enjoy. The consumption of Pistachios in diets have been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium.
Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine. Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel
A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP
This favorite Crunchy, sweet, and nutritious snack is a staple vegetable in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels.
Eating raw carrots may be more beneficial for reducing blood pressure. A study that included 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels.
The fiber in carrots can help keep blood sugar levels under control. And they’re loaded with vitamin A and beta-carotene, which there’s evidence to suggest can lower your diabetes risk. They can strengthen your bones. Carrots have calcium and vitamin K, both of which are important for bone health.
9 / Greek yogurt
Greek yogurt is a nutrient dense dairy product that’s packed with minerals that help regulate blood pressure, including potassium and calcium.
A review of 28 studies found that consuming 3 servings of dairy per day was associated with a 13% lower risk of abnormal blood pressure, as well as that a 7-ounce (200-gram) increase in dairy intake per day was associated with a 5% reduction in hypertension risk.
10 / Chia and Flax Seeds
Chia and flax seeds are tiny seeds that are full of nutrients that are essential for healthy blood pressure regulation, including potassium, magnesium, and fiber.
A small, 12-week study that included 26 people with blood pressure found that supplementing with 35 grams of chiaseed flour per day led to blood pressure reductions in both medicated and unmedicated people, compared with a placebo group
Chia and flax seeds are both very nutritious. Both also offer similar benefits for heart health, blood sugar levels and digestion. Flax seeds do appear to have a slight advantage, especially when it comes to reducing hunger and appetite, as well as lowering the risk of certain cancers.
What are the symptoms ?
Hypertension is generally a silent condition. Many people won’t experience any symptoms. It may take years or even decades for the condition to reach levels severe enough that symptoms become obvious. Even then, these symptoms may be attributed to other issues.
Symptoms of severe hypertension can include:
- shortness of breath
- chest pain
- visual changes
- blood in the urine
These symptoms require immediate medical attention. They don’t occur in everyone with hypertension, but waiting for a symptom of this condition to appear could be fatal.
The best way to know if you have hypertension is to get regular blood pressure readings. Most doctors’ offices take a blood pressure reading at every appointment.
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