Foods That Can Help Lower Your Blood Pressure

Foods That Can Help Lower Your Blood Pressure

High blood pressure is a serious and widespread problem for people worldwide. It is often recommended that diet can play a hefty role in attaining a healthier, higher quality of life among lifestyle changes.

An advantage of using diet to modify blood pressure is that foods typically do not have side like those common with medication use. For example, the DASH diet utilizes calcium, magnesium, and potassium-rich foods to combat high blood pressure.

We will discuss some foods you can add to your diet that may lower your blood pressure.

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Oatmeal

Oatmeal has been a staple food for thousands of years. As the main ingredient in classic foods, including granola and porridge, it is filling, low in sodium, and extremely high in fiber. This complex carbohydrate encourages a slower digestive process, which is better for the body.

Many studies have shown that the beta-glucans found in oat kernels are known to lower cholesterol and glucose in the blood. Today, people in several cultures use it as a breakfast food.

Bananas

Bananas are well known for their high potassium content. It can be used in various ways to suit your needs and tastes. You can cut it up, blend it into a smoothie, or peel and eat it. Potassium is absorbed by the body much more efficiently through ingesting foods than through supplements, so try adding bananas to healthy desserts and snacks.

Fish

As always, health through food is about balance. Fish contains omega-3 fatty acids that are important for heart and arterial health. Western diets typically contain heavy doses of omega-6 fatty acids, destabilizing the delicate balance between the two types.

These are found in fish, or you can take a supplement.

Olive

Keep in mind that not all olive oils are created equal. So, do your research. The polyphenols, which are protective antioxidants in olive oil, make it stand apart from other oils. Polyphenols can improve blood vessel health, helping them to stay elastic. It’s a very smart choice for a healthy fat. Use it instead of butter or commercial vegetable oils in your cooking.

Yogurt

Calcium is a major player in good blood pressure because it helps your blood vessels tighten and relax when needed. Plain, low-fat yogurt is a good way to add calcium to your diet without too much-added sugar or unhealthy fats.

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Green Tea

Green tea has become famous around the world for its amazing health benefits. It contains a wide array of antioxidants and polyphenols. The polyphenols in green tea have been found to increase blood flow and improve blood pressure.

Studies have proven that drinking just a few cups a day can widen arteries by almost 40 percent, and tea drinkers have been found to have a lower risk of heart disease, so you might want to try a cup of green tea today!

Bananas

Bananas contain plenty of potassium, a mineral that plays a vital role in managing hypertension. One medium-sized banana contains around 422 milligrams of potassium. So enjoy!

Oatmeal

This whole is healthy, filling, low in sodium, and full of fiber, which helps to keep your weight and blood pressure under control. Cook your rolled or steel-cut oats with water or milk alternatives. Swap out the sugar for maple syrup, raisins, or bananas for a touch of sweetness.

Beets

Drinking (organic) beet juice can reduce blood pressure in the short and long term.

Leafy green vegetables

Leafy green vegetables are rich in nitrates, which help to manage blood pressure. Some research suggests that eating 1–2 servings of nitrate-rich vegetables daily can help reduce hypertension.

Fermented foods

Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health. Eating probiotics can have a positive effect on high blood pressure.

Reduce the sodium in your diet.

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure.

Blueberries

Everything in this pint-sized superfood works to make your heart healthy. Potassium and antioxidants keep your blood pumping. Even the color, a pigment called anthocyanin, helps keep arteries wide and flexible. That means they lower your blood pressure and improve your overall heart health.

With all of these options  – and many more – it’s easy to say yes to enjoying a heart-healthy diet. Keep in mind that nutrition is only part of the picture. Regular exercise can also work with these superfoods to help reduce your blood pressure.

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