High blood pressure, or hypertension, is a common health issue affecting many adults. It occurs when the force of blood against your arteries is consistently higher than normal.
If left untreated, high blood pressure can lead to serious health problems, such as heart disease and stroke. However, the good news is that you can lower your blood pressure by eating nutrient-rich foods. Below are some of the best foods to lower high blood pressure.
Leafy Green Vegetables
Leafy green vegetables, such as spinach, kale, and collard greens, are loaded with nutrients to help lower blood pressure. They contain high amounts of potassium, magnesium, and calcium, which help reduce sodium – a key player in developing high blood pressure. Moreover, these veggies’ vitamins and antioxidants can help protect your heart health.
Berries
Berries are an excellent source of polyphenols, an antioxidant that can help protect your heart. Studies have shown that consuming berries can help to decrease blood pressure levels due to their high anthocyanin content. According to research, consuming blueberries may reduce the risk of developing high blood pressure by 10%.
Garlic
Garlic has been used for centuries as a natural remedy for various ailments, including high blood pressure. It contains a compound called allicin that can help to relax blood vessels and lower blood pressure. Studies have shown that consuming garlic supplements can significantly reduce blood pressure in people with hypertension.
Fish
Fish is rich in omega-3 fatty acids, effectively reducing blood pressure levels. According to studies, eating fish can lead to a drop in blood pressure levels, especially in people with high blood pressure. The best types of fish to consume for heart health include salmon, mackerel, and sardines.
Whole Grains
Whole grains, including oats, quinoa, and brown rice, are an excellent source of fiber, which can help to lower blood pressure levels. A diet high in whole grains has been shown to reduce the risk of developing high blood pressure and heart disease. Moreover, whole grains are loaded with vitamins, minerals, and antioxidants essential for overall health.
Low-Fat Dairy Products
Low-fat dairy products such as milk, yogurt, and cheese are excellent sources of calcium and vitamin D. These nutrients can help to lower blood pressure by relaxing the blood vessels. In addition, low-fat dairy products are also low in fat and calories, which can help with weight management. You can use low-fat dairy products in smoothies, oatmeal, and snacks.
Nuts and seeds
Nuts and seeds are high in heart-healthy fats, vitamins, and minerals that can help lower blood pressure levels. Almonds, cashews, walnuts, and flaxseeds are all great sources of healthy fats. However, always consume them in moderation as they pack in many calories.
Watermelon
Watermelon is a refreshing fruit containing an amino acid called citrulline, which is converted into nitric oxide. Nitric oxide helps relax and dilate blood vessels, promoting healthy blood flow and potentially reducing blood pressure. Enjoy watermelon as a hydrating snack, or incorporate it into salads and smoothies.