High blood pressure is a common health concern all over the world. It is also known as hypertension. Do you know which food is good for controlling high blood pressure?
High blood pressure has symptoms such as headache, blurred vision, dizziness and chest pain. It can create risks of heart disease problems. So It is essential to know how to reduce blood pressure naturally.
We can protect our health by eating fruits and vegetables without taking medicine. Now we will discuss the 10 best foods. It can prevent our heart health or hypertension.
What is high blood pressure?
High blood pressure means when the force of blood pushing against the artery walls is higher than normal pressure. The heat can make it difficult to pump blood properly.
Blood pressures are considered with two numbers like 120/80. It is called systolic and diastolic.
- Systolic pressure: Systolic pressure is the higher number (120). It can measure the pressure in your arteries when your heart beats.
- Diastolic pressure: Diastolic pressure is the lower number (80). It can measure the pressure in your arteries when your heart rests between beats.
According to the American Heart Association(AHA)blood pressure categories:
- Normal or ideal blood pressure: It is around 120/80 mmHg.
- High blood pressure (hypertension): Systolic pressure is 130 mmHg or higher and diastolic pressure is 80 mmHg or higher.
Extreme blood pressure is considered higher than 180/120
Problems of high blood pressure
Proper diagnoses, medications, a heart-healthy diet and lifestyle changes may help keep your health and high blood pressure under control.
Cause of high blood pressure
Which foods may control high blood pressure?
Here is a list of 10 best food items. It is very helpful to control healthy blood pressure.
1. Banana
Banana is a fantastic choice for those looking to manage hypertension. It is a source of Potassium which helps counteract the effects of sodium. It can promote better blood vessel function and reduce tension in the arteries.
- An adult male needs to consume 3400 mg of potassium daily and an adult female 2600mg.
- A banana contains around 422 milligrams(mg)
- Potassium-rich food such as lentils, potatoes, apricots, prunes
Bananas may contribute to reducing high blood pressure.
2. Beet Juice
Beet juice contains a high amount of inorganic nitrates. It can help dilate blood vessels and improve blood flow. Drinking beet juice can be an effective way to lower blood pressure.
How to use
- Drinking a glass of beet juice per day
- Adding beets to salads, and soups as a side dish to your meals.
Beet Juice may be the best choice to relax blood vessels
3. Dark chocolate
Dark chocolates are rich in cocoa, It has 70% cocoa content. It contains flavonoids, an antioxidant.
Flavonoids help people to get their blood pressure level reduced and hence also assist them in getting rid of hypertension. It may relax blood vessels and improve circulation.
A small amount of chocolate can satisfy your sweet tooth while benefiting your heart health.
4. Watermelon
Watermelon is a nutritious food. It is a good food to maintain blood sugar. It has amino acids named citrulline. It helps to manage high blood pressure. A study shows that watermelon juice can lower systolic blood pressure within two hours.
People can use watermelon:
- As juice
- As fruit salads
- As watermelon soup
Regularly, consuming watermelon is helpful to decrease high blood pressure.
5. Leafy green vegetables
Green vegetables are the main source of nitrates. It helps to control blood pressure.
Examples of leafy greens vegetables are:
- Cabbage
- kale
- spinach
- Swiss chard
- Collard greens
- mustard greens
- Fennel
These green vegetables can improve your blood flow and enhance your diet significantly.
6. Berrie
Berries means blueberries and strawberries. It contains flavonoids which help to lower blood pressure. It can reduce blood pressure by 8%.
So, we should regularly consume berries because It can contribute to heart health.
7. Oats
Oats have a type of soluble fibre content. It contains beta-glucan and avenanthramide C which helps to reduce the level of cholesterol and high blood pressure.
How to eat oats:
- eating a bowl of oatmeal for breakfast
- By using rolled oats instead of breadcrumbs to give texture to burger patties
- sprinkling them on yoghourt desserts
8. Garlic
Garlic is a very useful food to control blood pressure. If you incorporate garlic into your diet, you will be much more beneficial.
Special properties include:
- Allicin Content
- Antioxidant
- Improved Blood Flow
- Cholesterol Reduction
- Anti-inflammatory
These ingredients help to increase the production of nitric oxide in bodies which can reduce blood pressure, arterial stiffness, and cholesterol.
9. Kiwis
Kiwis contain potassium, minerals, vitamin C and polyphenols. It can reduce systolic blood pressure directly.
The Main ingredients are:
- High in Potassium
- Rich in Antioxidants
- Dietary Fiber
- Vasodilatory
- Low Glycemic Index
It may reduce 2.8 millimetres of mercury (mmHg) in systolic blood pressure if you take 2/3 kiwis per day before breakfast for 7 weeks.
So, It may be a heart-healthy choice for controlling blood pressure.
10. Fatty Fish
Fatty fish is a good source of omega-3 fatty acids and consuming around 3 g daily may help to reduce blood pressure.
Examples of fatty fish
- fish salmon
- Mackerel
- Sardines
- Trout
Adding fatty fish to your diet at least twice a week can be beneficial for optimal heart health.
Conclusion:
We have discussed which food is good for controlling high blood pressure. Hypertension is a serious issue. People want to get rid of it. But most people don't know how to control high blood pressure.
If we can add a various type of nutrient-rich foods into our diet, such as bananas, beet juice, dark chocolate, watermelon, leafy greens, berries, oats, garlic, kiwis, and fatty fish, we will be able naturally to reduce our high blood pressure levels.
The foods discussed offer unique benefits and provide essential nutrients like potassium and omega-3 fatty acids to promote better blood vessel function and reduce inflammation.
We think that a heart-healthy diet, along with lifestyle changes such as regular physical activity and stress management can significantly contribute to controlling hypertension.
