One of the most common risk factors for heart diseases is hypertension or more commonly known as high blood pressure. Hypertension is reversible or preventable with some lifestyle modifications. Hypertension is a disease that affects more than a billion people around the world. 

Hypertension or high blood pressure is a condition in which your systolic blood pressure also knows as top number value is more than 130 mm Hg and your diastolic blood pressure value also known as the bottom number is more than 80 mm Hg.

You can be hypertensive even if your diastolic blood pressure is less than 80 mm Hg but have elevated systolic blood pressure.

There are multiple medications on the market available on the market. The angiotensin-converting-enzyme is one of the most widely used. The problem with any kind of hypertension medication is that once you start you need to take them forever. 

The great thing about hypertension is that it can be controlled with lifestyle changes and dietary changes. This can help you lower your blood pressure naturally and bring it back to normal range.

In this article, we will answer all your questions and help you decide on the perfect diet for hypertension. These are food that will help you lower your blood pressure naturally without the need for medications.

Superfoods For Hypertension

Your doctor probably mentioned how you need to focus on your diet to prevent heart diseases. And even though we might not want to admit it but it is the most effective way of lowering your blood pressure and preventing heart diseases. Research has shown that including certain foods in your diet can help you reduce the risk of hypertension. These are foods that are rich in magnesium and potassium.

Here Are the Best Foods for High Blood Pressure:

Citrus fruits

Citrus fruits are rich in antioxidants hence they are great at keeping you healthy and your heart healthy. They are also rich in vitamins and minerals. Citrus fruits such as lemons, grapefruits, and oranges. The plant compounds present in these fruits and vegetables help keep your heart healthy and prevent high blood pressure.

In the mornings you can mix different citrus fruits and drink their juice. If you are taking any medication for blood pressure, we recommend consulting with your doctor or any health care professional this is because grapefruit juice can interfere with your medication.

Salmon and other fatty fish:

Fatty fish are rich in omega-3 fatty acids. Fish is known to decrease bad cholesterol in the body. Omega – 3 fatty acids have many health benefits. They improve heart health by reducing inflammation and decreasing levels of oxylipins. Oxylipins are responsible for the constriction of your blood vessels responsible for high blood pressure. 

Swiss chard:

Swiss chard is a leafy green vegetable that is rich in potassium and magnesium. Potassium and magnesium are responsible for regulating blood pressure. You can get 17 – 30% of your daily potassium and magnesium need with just one cup of cook Swiss chards.

Magnesium is one of the most effective nutrients responsible for regulating and decreasing blood pressure. Magnesium acts by acting as a natural calcium blocker. Calcium in the body is responsible for constricting blood vessels. Magnesium helps by relaxing heart muscles at blood vessels resulting in reduced blood pressure.

Pumpkin seeds:

When eating pumpkin seeds, you might not consider them as nutritional or beneficial. They are just a quick snack we enjoy. But pumpkin seeds only look small, but they significant benefits. Pumpkin seeds are a rich source of nutrients that are important for regulating blood pressure. 

Pumpkin seeds are concentrated in nutrients like potassium, magnesium, and arginine. Arginine is an amino acid that is responsible for the production of nitric oxide. Nitric oxide in our body is responsible for the relaxation of blood vessels and decreasing blood pressure.

You can take pumpkin seed as a whole or you can also opt for pumpkin seed oil. Both have great benefits when it comes to decreasing blood pressure.

Beans and lentils 

Beans and lentils are rich in proteins. These are also rich in nutrients such as magnesium, potassium, and fiber. This makes beans and lentils are very healthy meal and also containing the benefit of reducing blood pressure.

Berries

Berries are one of the most popular and widely used fruits. This is because berries are a rich source of antioxidants. They have a lot of health benefits one of which is regulating blood pressure.

Berries contain the pigment anthocyanin. It is responsible for the vibrant color that berries have. Anthocyanins are associated with increased levels of nitric oxide. Hence it decreases blood vessel constriction and increases blood vessel relaxation. The actual mechanism of how berries reduce blood pressure is still unknown.

Examples of berries associate with reducing blood pressure are blueberries, raspberries, chokeberries, cloudberries, and strawberries. 

Amaranth

Whole grains are your best friend when it comes to preventing high blood pressure or any other heart disease. Studies have proven that people with a diet rich in whole grains tend to have lower chances of developing heart diseases. If you increase your daily whole grain intake to 30 gm whole grain it results in an 8% reduced risk of high blood pressure.

Amaranth is a whole grain that can help you lower your blood pressure. Amaranth is rich in magnesium which regulates blood pressure. If your intake one cup of cooked amaranth (246 grams) it provides you with 38% of your daily magnesium requirement.

Pistachios 

Pistachios are rich in nutrients. Eating Pistachios can help you reduce your blood pressure to a healthy level. This is due to the number of essential nutrients required to regulate blood pressure. Pistachios contain potassium which is essential for regulating blood pressure.

Pistachio has one of the strongest effects on both your systolic blood pressure and diastolic blood pressure compared to other nuts.

Carrots

Carrots are one of the staple vegetables in everybody’s diet. Carrots are not only healthy, but it also tastes delicious. Hence making it one of the favorite vegetables out there. I am sure you never knew how beneficial carrot is till today. Carrots are rich in phenolic compounds. These phenolic compounds contain p-coumaric, chlorogenic, and caffeic acid. All these compounds help relax blood vessels and hence reduce your blood pressure levels. These compounds are also known to reduce inflammation in the body.

We like our carrots both cooked and raw. Even though eating carrots cooked is also beneficial but if you want maximum benefits from your carrots, we recommend eating them raw. You can also intake carrots in the form of carrot juice. Carrots can help reduce both systolic blood pressure and diastolic blood pressure.

Celery

Celery is one of the most popular vegetables that is known to have positive effects and help regulate your blood pressure. Celery is rich in compounds such as phthalides. Phthalides can help relax blood vessels and help to reduce blood pressure levels in your body. Celery is one of the most beneficial cooked vegetables when it comes to reducing blood pleasure in people.

Tomatoes and tomato products

Tomatoes are one of the most popular vegetables. They are part of most of the dishes cooked n our kitchen. Tomatoes not only taste good but are packed with nutrients. Tomatoes contain minerals such as potassium know to regulate blood pressure. Tomato also contains carotenoid pigment lycopene.

Lycopene has been studied and has been proven to have beneficial effects on your heart health. Lycopene is associated with improving blood pressure. This also reduces the risk of heart diseases and heart diseases related death.

So consuming tomatoes and tomato products can help you decrease blood pressure levels and reduce the risk of heart diseases.

Broccoli

Broccoli is one of the vegetables we did not enjoy eating when growing up. Our parents had to always force us to eat because of its many beneficial effects on our health. It is true broccoli has multiple beneficial effects not only on your health but on your circulatory system as well. This is why we suggest adding cruciferous vegetables to your diet as it will help reduce blood pressure levels in your body. 

Vegetables like broccoli are rich in flavonoid antioxidants. These flavonoid antioxidants work by increasing nitric oxide levels in your body. Nitric oxide helps reduces blood pressure and improves blood vessel function.

People who have a diet contain broccoli are known to have reduced blood pressure levels and reduced risk of different heart diseases.

Some Final Thoughts:

When you are dealing with blood pressure. The best way to naturally and effectively control is by making certain lifestyle modifications. These can include adding physical exercise to your routine and most importantly a healthy diet. 

According to research and suggested by doctors. People who have various fatty fish, seeds, beans, lentils, berries, leafy greens, carrots, and citrus fruits can help you maintain healthy blood pressure levels in your body.

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