High Blood Pressure is also known as Hypertension. It has many ill effects on health. Medications, dietary changes, and other lifestyle modifications can reduce high blood pressure while lowering the risk of associated conditions. Having high blood pressure increases a person’s risk of heart disease, stroke, and kidney disease. In this article, we discuss the top 5 foods that can help to reduce high blood pressure.
Blackberries and strawberries contain anthocyanins, which can help reduce a person’s blood pressure. Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. Researchers found that those with the highest intake of blueberries and strawberries had an 8 percent reduction in the risk of high blood pressure.
Banana contains plenty of potassium, a mineral that plays a vital role in managing hypertension. According to the American Heart Association, potassium in bananas reduce the effects of sodium and alleviates tension in the walls of the blood vessels. Adults should aim to consume 4,700 mg of potassium daily.
Drinking beetroot juice can reduce blood pressure in the short and long term. The researchers suggested that beetroot’s high levels of inorganic nitrate caused a reduction in blood pressure. It may help to drink a glass of beet juice each day, add beets to salads, or prepare the vegetables as a healthful side dish.
This sweet treat may lower blood pressure. Research suggests that cocoa-rich chocolate reduces blood pressure in people with hypertension or prehypertension. Choose chocolates that contain a minimum of 70% cocoa, and consume a single square each day.
A daily serving of kiwi can reduce blood pressure in people with mildly elevated levels, according to the results of one study. Researchers found that eating 3 kiwis a day resulted in a more significant reduction in both systolic and diastolic blood pressure, compared with eating one apple a day for the same period. Kiwi fruits are also rich in vitamin C, which may significantly improve blood pressure readings.
In conclusion, A healthy diet and lifestyle can help to reduce the risk of hypertension. Foods that may lower blood pressure include fruits, vegetables, nuts, oats, lentils, herbs, and spices. Incorporate these foods into a balanced diet and engage in adequate physical activity to treat hypertension and improve your overall health.