High blood pressure or hypertension is a common problem that many people face with changing lifestyles and stress. Hypertension is when the blood flowing through your blood is pushed out or forced to flow at consistently high pressure. A normal blood pressure range varies from individual to individual and depends upon many factors such as height, gender, age. A standard blood pressure range is around 120/80 mm Hg for an adult.
Medication for hypertension can help you keep your blood pressure in check, but is just medication enough? No, along with medicine, you could add a particular type of food to your diet, which will help you lower your blood pressure. A healthy diet helps in naturally reducing your blood pressure to a required level. Let’s take a look at these food ingredients that will naturally help lower your blood pressure.
Fruits such as orange, grapefruit, and lemon contain many vitamins, minerals, and other compounds that may help you lower your blood pressure. Many studies have shown that consuming orange juice or any other citrus fruit juice can help you lower your blood pressure. If you are on medication for blood pressure, then you should consult your doctor beforehand, as grapefruit can interfere with many medicines.
Fish is an excellent source of omega-3 fatty acids, and these have many health and heart benefits. The omega-3 fats help reduce the concentration of oxylipins in your blood vessels, which constrict the blood vessels and help reduce inflammation that oxylipins cause. Many research studies have shown strong relationships between omega-3 fats and lowering blood pressure. One can include fish like tuna or salmon, which are rich in omega-3 fatty acids.
Chard is a leafy vegetable containing nutrients like potassium and magnesium and blood pressure regulating nutrients. Chard can serve as a good source of nutrients and a substitute for food in your diet to contain high amounts of magnesium and potassium. Magnesium participates in various mechanisms that help regulate blood pressure and is a natural calcium channel blocker that prevents the movement of calcium ions in your arterial cells and allows the blood vessel to relax.
Pumpkin seeds are packed with high nutrients. Due to this, they are an essential food that helps in lowering blood pressure. Pumpkin seeds are a rich source of arginine, one of the amino acids necessary for producing nitric oxide. Nitric oxide helps in relaxing the blood vessels and also reduces blood pressure. Pumpkin seeds are also an essential source of magnesium and potassium.
For people who have other health problems like diabetes or any other kidney disorder, you should consider drinking fresh pomegranate juice. Pomegranates contain natural sugar and many nutrients, which help lower blood pressure naturally.
Spinach is a rich source of various nutrients and contains fiber and potassium. Along with these, it is also a good source of lutein. These nutrients help the blood vessels to relax and hence help in lowering the blood pressure.
Celery is a typical food that is present in the diet of people undergoing weight transformation. It is high in fiber and contains 3-butylphthalide, which helps regulate normal blood pressure levels and helps decrease the level of bad cholesterol. It helps to regulate blood circulation by coumarins which are both beneficial for lowering blood pressure.
Beetroots detoxify your blood, maintain a healthy sex drive, and have been a great subject of research for a long time. Beetroot juice helps in reducing both systolic and diastolic blood pressure.
Beans And Lentils
Beans and lentils have many health benefits and are essential as they help in regulating blood pressure. Including them in your diet also enables you to increase the potassium and magnesium level in your body.
Tomatoes contain a high level of potassium and lycopene, a carotenoid pigment. Lycopene has been recently associated with good health and helps in reducing the risk of high blood pressure and other cardiovascular diseases.
Sesame Seed Oil
Sesame seed oil has many health benefits, including lowering blood pressure and preventing cardiac hypertrophy, a stiffening of the heart muscle caused by high blood pressure.
Broccoli has several health advantages, including boosting blood circulation. For example, including this cruciferous item in your diet may help you lower your blood pressure. Broccoli is abundant in flavonoid antioxidants, which improve blood vessel function and raise nitric oxide levels, which can help lower blood pressure.
Many fruits like berries, including strawberries and blueberries, are good foods to maintain low blood pressure. Anthocyanins, are a kind of flavonoid found in blueberries and strawberries, are antioxidant chemicals. The highest anthocyanin consumption — primarily from blueberries and strawberries — was associated with an 8% reduction in the risk of high blood pressure compared to individuals with a low anthocyanin intake. Bananas are a rich source of potassium.
A medium-sized banana contains 0.422 grams of potassium for hypertension. Potassium is an important micro-nutrient that helps in controlling hypertension. As per the American Heart Association, potassium lowers the effects of sodium and relieves tension in the blood vessel walls.
Cocoa-rich chocolate decreases blood pressure in people with hypertension or prehypertension. This delectable treat has the ability to lower blood pressure. Choose high-quality chocolate with at least 70% cocoa content and consume a single square or 1-ounce piece per day.
The above, as mentioned, are just a few of the foods that help in lowering blood pressure. Along with this food, one should reduce the intake of food that contains a high amount of salt. When on medication for hypertension, one should avoid consuming alcohol, or even an individual with the problem of high blood pressure should limit their intake of alcohol. Your heart’s health is in your hand, and your food is the best way to help you avoid unwanted circumstances.