2023-06-25 19:00:00
10:00 PM Sunday, June 25, 2023
Written by Amira Helmy
High blood pressure can cause damage to blood vessels that leads to heart disease, kidney disease, stroke, and other problems. High blood pressure is sometimes called the silent killer because it produces no symptoms and can go unnoticed — and untreated — for years.
Here is a list of foods that can help you fight high blood pressure.
1. Leafy vegetables
Potassium helps your kidneys get rid of more sodium through urine. This, in turn, lowers blood pressure.
Potassium-rich leafy vegetables include:
Lettuce
watercress
cabbage
turnip greens;
collard greens
spinach
beet greens;
Swiss chard
Canned vegetables often contain sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they are easier to store.
2. Berries
Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that taking these compounds may prevent high blood pressure and help lower blood pressure.
Blueberries, raspberries, and strawberries are easy to add to your diet. You can put them on cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.
3. Red beets
Beets are high in nitric oxide, which can help open blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered blood pressure in research participants in just 24 hours.
4. Skim milk and yogurt
Skim milk is an excellent source of calcium and is low in fat. Both are important components of a blood pressure lowering diet. You can also opt for yogurt if you don’t like milk.
According to an American Heart Association source, women who ate five or more servings of yogurt per week experienced a 20 percent reduction in their risk of developing high blood pressure.
5. Oatmeal
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower blood pressure. Eating oatmeal for breakfast is a great way to get through the day.
6. Bananas
Eating foods rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also have one with a hard-boiled egg for a quick breakfast or snack.
7. Salmon, mackerel and fish with omega-3s
Fish is a great source of lean protein. Fatty fish such as mackerel and salmon are rich in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, salmon contains vitamin D. Rarely foods contain vitamin D. This hormone-like vitamin has properties that can lower blood pressure.
8. Seeds
The unsalted seeds are high in potassium, magnesium, and other minerals known to lower blood pressure. Enjoy ½ cup of sunflower, pumpkin, or squash seeds as a snack between meals.
9. Garlic and herbs
One review states that garlic can help reduce high blood pressure by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or widening of the arteries, to reduce blood pressure.
Incorporating flavorful herbs and spices into your daily diet can help you reduce your salt intake. Examples of herbs and spices you can add include basil, cinnamon, thyme, rosemary, and more.
10. Dark chocolate
A 2015 study found that eating dark chocolate is associated with a lower risk of cardiovascular disease (CVD). The study suggests that eating up to 100 grams per day of dark chocolate may be associated with a lower risk of cardiovascular disease.
Dark chocolate contains over 60% cocoa solids and contains less sugar than regular chocolate. You can add dark chocolate to yogurt or eat it with fruits such as strawberries, blueberries, or raspberries for a healthy dessert.
11. pistachios
Pistachios are a healthy way to lower blood pressure by reducing peripheral vascular resistance, or the tightening of blood vessels, and heart rate. One study found that a diet with one serving of pistachios per day helps lower blood pressure.
You can incorporate pistachios into your diet by adding them to crusts, pesto sauces, and salads, or by eating them as a snack.
12. Olive oil
Olive oil is an example of a healthy fat. It contains polyphenols, which are anti-inflammatory compounds that can help lower blood pressure.
Olive oil can help you get two to three daily servings of fat as part of the DASH diet (see below for more information on this diet). It’s also a great substitute for canola oil, butter, or commercial salad dressing.
13. Pomegranate
Pomegranate is a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a glass of pomegranate juice once a day for four weeks helps lower blood pressure in the short term.
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