Hypertension is one of the most common health concerns of the world. Over one billion people across the globe have high blood pressure. High blood pressure is defined as a systolic pressure (the top value) equal to or more than 130 mm Hg or a diastolic pressure (the bottom value) equal to or greater than 80 mm Hg, or both.
The worst thing about high blood pressure is that it affects almost every system and organ of your body in the worst possible way. The best thing about high blood pressure or hypertension is that it is very much controllable. Although medicines can effectively control blood pressure, it is always advised to maintain it through a healthy diet and exercise routine because medications always come with a due share of side effects and other complications.
To control high blood pressure through diet, you need to add these foods to your daily diet.
1. Citrus fruits
Citrus foods are loaded with minerals, plant compounds, and vitamins, especially vitamin C. These are essential in maintaining a healthy heart because they control the most significant contributor of heart disease, i.e., high blood pressure. A study shows that daily consumption of lemon juice coupled with physical activity like walking significantly reduces systolic blood pressure. The blood pressure lowering property of citrus fruits is usually attributed to the citric acid and flavonoids in them.
Similarly, drinking orange and grapefruit juice can significantly reduce blood pressure. Keep in mind that grapefruit can interfere with your blood pressure medication, so it is best to consult a doctor and choose between the two.
2. Fatty Fish
Fatty fish is loaded with omega-3 fatty acids. omega-3 fatty acids can significantly lower your blood pressure. They do this by reducing inflammation and decreasing the level of blood-vessel-constricting compounds known as oxylipins. It is seen that people with high levels of omega-3 fatty acids in their blood have significantly lower systolic and diastolic blood pressure than people with lesser amounts of omega-3 fatty acids in their blood.
3. Banana
Bananas are so effective in lowering blood pressure that they can be used in high blood pressure emergencies. The best way to combat high blood pressure is to combat high sodium levels. Potassium counteracts sodium and can effectively lower blood pressure. Bananas are super-rich in sodium, so all blood pressure patients are advised to take bananas daily. According to research, eating two bananas daily for almost a week can reduce your blood pressure by 10%.
4. Berries
Berries need no introduction when it comes to the healthiest foods. These can do it all, from reducing the risk of heart disease to help you prevent cancer. Berries are super-rich in antioxidants like anthocyanins. They give berries their signature color and increase nitric oxide levels and lower the production of blood-vessel-restricting molecules that eventually reduce blood pressure levels. You can have the berry of your choice every day to keep your blood pressure in check.
5. Pumpkin Seeds
These tiny seeds pack a punch when it comes to good nutrition and health benefits. They contain several nutrients that can control blood pressure, like magnesium, potassium, and arginine. Arginine is an amino acid needed to produce nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.
The pumpkin seeds and pumpkin oil can also be used as a natural remedy to lower high blood pressure. A 3-gram supplementation of pumpkin seed oil daily for almost six weeks can significantly reduce systolic blood pressure.
6. Beans And Lentils
The fiber, magnesium, and potassium in beans are responsible for keeping your blood pressure in check. Numerable studies have shown that incorporating beans and lentils into your daily diet can help lower your blood pressure. If you are hypertensive, at the verge of hypertension, or not even at its risk, beans and lentils should be an essential part of your daily diet.
7. Beets
It’s not the delightful taste that makes beets a pantry essential. The number of health benefits that they provide makes them a must-buy and must-eat. Drinking beet juice every day can drop your blood pressure by 8/4 millimeters of mercury (mm Hg) compared to blood pressure medications that reduce levels by 9/5 mm Hg. Beets contain high levels of inorganic nitrates that cause the reduction of blood pressure.
You can drink beetroot juice, add them to your salads or use them as a healthy side to reap all the benefits this sweet delight provides.
The Next Step
No matter how much information and knowledge you get sitting behind a computer screen, you can never compete with the knowledge and expertise. There is no denying that these foods can help a bundle in lowering blood pressure, but they can also interact with your medication and cause other health concerns. For instance, bananas and beets can lower your blood pressure but can raise your blood sugar, so people with diabetes should stay away from them. To get yourself a fully tailored and optimized plan, consult the nutritionist through Marham.pk.
