High Blood Pressure is a silent killer that can increase the risk of heart attack, stroke, and heart failure. Taking stress may not seem like a big deal at first, but over time, they increase our blood pressure. Including a diet rich in potassium, calcium, and magnesium and low in sodium normalizes the high blood pressure. The following food items tend to reduce it:
1 Oats
Oats contain beta-glucan which reduces blood pressure and cholesterol levels. Higher consumption of this fiber lowers both diastolic (when the heart relaxes) and systolic blood pressure (when the heart contracts). Along with Oats, Barley also contains beta-glucan. It’s time to start your day with a bowl of freshly prepared oats.
2 Pistachios
Pistachios are nuts that reduce hypertension. Including them in your diet decreases blood pressure when you are undergoing stress as it has a compound which reduces the contraction of blood vessels. A lower dose of nuts reduces systolic blood pressure as compared to a higher dose.
3 Onions
Onions have quercetin which intends to reduce the blood pressure in people who are suffering from hypertension and pre-hypertension. Instead of having them raw, you can sauté them in olive oil which will give it a sweet flavor.
4. Flaxseed
Consuming flaxseed in various food items leads to reduction in blood pressure. It has compounds like alpha-linolenic acid, peptides, fiber, and lignans which are responsible for reducing it. They have Omega-3 fatty acids which reduce inflammation and improve the health of the heart.
5 Apple
It is a known fact that having an apple every day keeps the doctor away. Apples control the blood pressure as they have a flavonol called quercetin which is also present in onions, citrus fruits, red wine, broccoli, flowers, tea, and berries.
6 Olive Oil
Extra Virgin Olive Oil contains Omega-9 fatty acid and has more than 36 compounds. One such compound is Oleocanthal which provides anti-inflammatory benefits to the body. Olive Oil influences the genes that regulate blood pressure known as the angiotensin – aldosterone system. The oil must be good quality extra virgin oil to reap its benefits.
7 Hibiscus Tea
You must have seen Hibiscus flowers in the garden, but have you ever wondered how beneficial they are for your body? Hibiscus tea is also known as ‘sour tea.’ The plant is rich in polysaccharides, organic acids, polyphenols, and nutrients beneficial for the cardiovascular system which helps in reduction of both systolic and diastolic blood pressure.
8 Garlic
Garlic has antifungal and antibiotic properties. They have a compound called allicin which has several health benefits. Garlic increases the production of nitric oxide which helps the muscles to relax and blood vessels to dilate. Changes in these also lead to a reduction in hypertension. They are said to reduce both systolic and diastolic blood pressure.
9 Beetroot Juice
Beetroots contain nitrates and phytochemicals which have antioxidant and anti-inflammatory properties. The nitrates are a source of nitric oxide which relaxes and help the blood vessels to dilate. This dilation helps the blood to flow with ease and thus, lowers the blood pressure naturally. Drink its juice, add it to salads, or prepare its vegetable, it will benefit you in every way.
10 Blueberries
Blueberries contain anthocyanins which are a type of flavonoid. People who consumed large amounts of this compound had an 8% reduction in blood pressure in contrast with people who consumed it in low proportions. It’s time you add these to your diet.
11 Watermelon
Watermelon is a fruit that is loved by everyone during summers. They contain an amino acid called citrulline which regulates blood pressure. Citrulline produces nitric acid that relaxes blood vessels and regulates the ease of flow of blood. It leads to reduction in blood pressure. Studies show that people dealing with hypertension when consumed watermelons has a significant decrease in blood pressure.
12 Tomatoes
A key ingredient in almost every dish, Tomatoes have Vitamin C and Quercetin. Lycopene is a compound present in tomatoes which reduces blood pressure. Tomatoes should be consumed raw rather than through ketchup or sauces as they have sugar and salt mixed which increase the blood pressure.
13 Cherries
Cherries are a sweet delight added to various meals. They contain quercetin, fiber, and Vitamin C which leads to a significant reduction in blood pressure.
14 Dark Chocolate
Consuming Dark Chocolate is rich in flavonols which leads to reduction in systolic and diastolic blood pressure in people with hypertension and pre-hypertension. These flavonols help in the formation of nitric acid which widens blood vessels and eases the blood flow. The dark chocolate have a high cocoa content than milk chocolate bars which are high in sugar content increasing the blood pressure.
15 Eggs
Eggs are also called protein powerhouses improves cholesterol and blood pressure. Having a protein-rich diet, rich in eggs, reduce the blood pressure naturally also leading to weight loss.
16 Pomegranates
According to the study, drinking pomegranate juice for 28 days straight has effectively reduced high blood pressure. The consumption of juice leads to a drop in diastolic and systolic blood pressure.
17 Banana
Bananas contain high amount of potassium which manages hypertension. Potassium reduces the effects of sodium and eases the tension in the walls of blood vessels. Other potassium-rich foods include tomatoes, mushrooms, sweet potatoes, avocado, and beans.
18
Green Leafy Vegetables
Green Leafy Vegetables contain nitrates which manage blood pressure. Studies show that consuming these vegetables every day reduces hypertension effectively for 24 hours. You can include vegetables like lettuce, kale, fennel, cabbage, spinach, and swiss chard in your diet.
19 Cinnamon
Cinnamon reduces blood pressure in the short term. Consumption of Cinnamon reduces both systolic and diastolic blood pressure. Add Cinnamon to the diet by sprinkling over oats or as an alternative to sugar.
20 Kiwi
Kiwi effectively reduces the blood pressure when consumed daily. Studies have found that eating three kiwis a day results in the reduction of both systolic and diastolic blood pressure as compared to eating one apple every day. Kiwis are rich in Vitamin C which improves the blood pressure.
