High blood pressure or hypertension increases the risk of heart disease and stroke. It can cause anxiety, nervousness, heart problems, and even lead to heart disease and chronic hypertension. Therefore, it is essential to maintain a healthy lifestyle and to having a healthy balanced diet. This two-factor plays a very important role in improving your cardiovascular and overall health.
The following are the 10 best foods that lower blood pressure as they are low in sodium and rich in foods containing potassium, calcium, and magnesium – thus preventing or normalizing high blood pressure:
10. Low-Fat Yogurt and Milk
In 2012, Australian researchers found a link between the consumption of low-fat dairy and a reduced risk of hypertension. This was seen most strongly with low-fat yogurt and milk (but not cheese). People who consume low-fat dairy also simply may have a healthier overall lifestyle.
This cruciferous veggie is a good source of blood pressure-regulating minerals potassium, magnesium, and calcium. Broccoli is packed with nutrients such as potassium, Vitamin C, Vitamin B6, and it’s a great source of fiber as well.
To get the most benefits from broccoli, eat it raw or lightly steamed. Broccoli is an all-star food with many other health benefits. While low in calories, broccoli is rich in essential vitamins for a healthy blood flow.
According to a research published in the National Medicine Journal – when study participants consume flaxseed in a variety of foods, they experienced a benefit from flaxseed – a reduction in both systolic and diastolic blood pressure.
Flaxseed is high in omega-3s and fiber and is also rich in fiber, good fats, and micronutrients. You can start your morning with a healthy dose of omega-3s by sprinkling over cold cereal or stirring it into hot cereal like oatmeal. You can also add 1 tablespoon of whole flax seeds into your morning smoothie for an extra 2 grams of protein.
7. Dark Chocolate
Dark chocolate and flavanol-rich cocoa products have attracted interest as an alternative treatment option for hypertension, a known risk factor for cardiovascular disease. According to a 2010 meta-analysis in BMC Medicine, consuming dark chocolate or cocoa products rich in flavanols was linked with some reduction in systolic or diastolic blood pressure among people with hypertension or pre-hypertension.
Apples and Onions are the easy natural remedies to high blood pressure – two of the most quercetin-rich foods that lower high blood pressure. Apples and Onions are incredibly high in potassium and Vitamin C, two powerful nutrients in improving heart health. Apples are also great sources of fiber and water, whereas eating raw onions are recommended for optimal health benefits.
5. Beets and Beets Juice
In a 2013 study in Nutrition Journal, researchers looked at the effects of beet juice on blood pressure among healthy men and women. They observed a reduction in systolic blood pressure six hours after participants drank beet juice, especially among the men. Beets naturally contain nitrates, which ease blood pressure.
A research study published in 2015 in NCBI, showed that a diet including inorganic nitrates from beet juice can lower blood pressure, improve the ability to, and the duration of exercise, boost oxygen delivery to the heart and enhance the overall general health.
According to a research study, consuming more than a cup of fresh pomegranate juice was linked to a drop in Systolic blood pressure (SBP), according to the study results. It’s not clear what might be causing these reductions, but it may be the potassium or polyphenols found in pomegranate juice.
3. Fatty Fish
According to a research published in Nutrition, eating moderate amounts of fatty fish such as salmon (but not leaner fish, such as cod) three times per week was linked with a reduction in diastolic blood pressure. The researchers say that many previous studies have found that omega-3 fatty acids (found naturally in fish) have a blood pressure-lowering effect.
2. Leafy Greens
A green leafy delight, such as spinach, romaine, kale, collards, arugula — and even many simple lettuces — are all packed with potassium and compounds that lower your blood pressure and improve blood flow in your body as they are very nutrient-dense and incredibly healthy.
1. Whole Grains
A 2010 study published in the American Journal of Clinical Nutrition, researchers found that eating three servings of whole grains was linked with a reduction in systolic blood pressure, especially in middle-aged people. Their conclusion is daily consumption of 3 portions of whole-grain foods can significantly reduce cardiovascular disease risk in middle-aged people mainly through blood pressure–lowering mechanisms.