Hypertension or high blood pressure is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease, kidney disease, stroke etc. As they say, what you eat does make a difference to reduce hypertension.
Here are 10 foods that you may like to include in your diet to reduce hypertension
Bananas aren’t just sweet and low in sodium; they’re also rich in potassium, a mineral that plays a vital role in reducing hypertension.
Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure.
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.
Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.
Pomegranates is a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.
Watermelon contains an amino acid called citrulline, which helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.
- Olive oil
Olive contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.
Kiwis are also rich in vitamin C, which may significantly improve blood pressure readings in people who consumed around 500 mg of the vitamin every day for about 8 weeks.
- Skimmed milk
Skimmed milk is rich in calcium and vitamin D, two of which work as a team to help reduce blood pressure naturally.
Some research suggests that garlic increases the body’s production of nitric oxide, which helps the smooth muscles to relax and the blood vessels to dilate. These changes can reduce hypertension.
Besides, people with hypertension can take following tips:
- Cut down on food that is very high on sodium.
- Include more potassium rich foods.
- Maintain weight
- Follow a balanced diet.
- Limit alcohol intake