Research has proved that some kinds of foods can reduce high blood pressure. In Fact, these foods can be considered in the regular diet as well.
The USDA suggests consuming at least 2 cups of fruit and 3 cups of vegetables per day for most of the ages, but it differs as per the age and gender.
Let’s see which are the foods that help in lowering the high blood pressure.
- Berries
Anthocyanins, a type of flavonoid, are contained in Blueberries and strawberries which act as antioxidant compounds. Berries can be consumed in many ways like having as a snack, adding it as a toppings to smoothies and oatmeal etc. But some of the expert’s sources don’t believe that berries help in reducing blood pressure.
- Bananas
Hypertension can be controlled by eating a banana as it contains potassium in it. Around 422 milligrams (mg)Trusted Source of potassium is contained in a medium sized banana.As per the AHA (American Heart Association), the effects of sodium can be decreased and reduces the tension in the blood vessels walls.
Apart from bananas there are also other potassium rich foods like apricots, lentils, potatoes, prunes, acorn squash etc. It is suggested for the people with kidney issues to consult a doctor before having too much potassium based food.
A large banana can be consumed fully, a cup of sliced banana or 2/3rd of a cup of mashed banana can constitute a serving.
- Beets
Because of the dietary nitrate present in the beet juice, it reduces the blood pressure both in the short term and long term. According to a trusted source of 2015, consumption of 250 milliliters (ml), or about 1 cup of beet juice daily for about 4 weeks would help people with hypertension lower their blood pressure. Beets can be consumed as a glass of juice, adding it to salads or cooking it as a side dish. It can also be consumed directly, which is about 1 large beet or 2 small ones.
- Dark Chocolates
According to the AHA Trusted Source, Dark Chocolates contains an ingredient called Dark chocolate
Cacao which acts as an antioxidant and reduces the blood pressure due to the flavonoid content in it. According to the sources, enough flavonoids can’t be consumed through dark chocolates other than having benefits. But a small amount of dark chocolate can be consumed in a balanced diet where people are not aware of it.
- Kiwis
A 2015 trusted source suggests that mildly high blood pressure can be controlled by consuming Kiwis on a regular basis. Systolic and Diastolic blood pressure was reduced for people who consumed around 3 Kiwis each day for 8 weeks continuously rather than for the people who consumed an apple for the same duration. This may be because of the bioactive ingredients present in Kiwis, the researchers say.
Having rich content of Vitamin C, kiwis can be easily consumed in lunches or added to smoothies. It can also be served in a cup which constitutes around 2-3 kiwis.
- Watermelon
The amino acid called citrulline contained in the watermelon is converted into arginine by the body and it in turn helps to produce nitric oxide in the body which is the gas that relaxes blood vessels and helps the arteries to maintain flexibility. All these help in easy flow of blood and reduce the blood pressure. Watermelon can be consumed as a salad, juice, in smoothies, a soup etc.
- Oats
According to a trusted source, beta-glucan, a type of fiber contained in oats, has significant benefits which is good for heart health and lowering blood pressure. Beta-glucan and avenanthramide C contained in oats helps reduce malondialdehyde levels which is a marker of oxidative stress in hypertensive rates as per 2020 rodent study. All these results indicate that blood pressure can be lowered and heart health can also be maintained by consuming oats. Oats can be consumed as breakfast, using it instead of breadcrumbs or sprinkling them on desserts etc.
- Leafy green vegetables
Leafy vegetables help in reducing the blood pressure due to the nitrate content in them. Adding to that, consuming green leaves daily helps in reducing cardiovascular diseases. Green leaves include cabbage, kale, spinach, and collard greens. All these greens can be consumed daily in the means of curries, side dishes, serving it as a cup of fresh leaves etc.
- Garlic
Garlic is a flavoring ingredient to many dishes like omelet soups, stir-fries, savory meals etc, it also acts as an alternative to salt. Apart from its flavor enhancing essence, garlic is an antibiotic and antifungal agent which helps control many issues like blood pressure, cholesterol, arterial stiffness etc.
- Fermented foods
Probiotics, a beneficial bacteria are highly present in fermented foods which helps in reducing blood pressure as per trusted sources. Intake of sodium based foods is a risk factor as it increases the blood pressure but as per a study in 2017, having salt fermented vegetables didn’t increase the blood pressure apart from its high sodium content present in it. In a regular diet, fermented foods like kimchi, miso, apple cider vinegar, kombucha, tempeh etc., can be consumed.
- Lentils and other pulses
Pulses and lentils have rich protein and fiber content in them which helps people to reduce hypertension in their blood vessels according to some experts. Consuming pulses helps in reducing blood pressure and cholesterol. Lentils can be consumed as an alternative to minced beef, adding it to salads and as a base for soups and stews.
- Natural yogurt
Yogurt is a dairy food which is fermented. As per a study people who consumed fermented dairy products had a lower Blood Pressure and lower arterial pressure than those who didn’t consume. Yogurt can be consumed as a Toppings to a stew or curry, it can be chopped on vegetable side dishes like mint, cucumber and garlic, it can added to breakfasts like oats, nuts and dried fruits meal, it can also be used as an alternative to cream used on fruits and desserts
- Pomegranates
Pomegranates help in lowering blood pressure and atherosclerosis due to the antioxidants contained in it. As per a study, having pomegranate juice daily for a month in the short term can reduce high blood pressure. Pomegranates can be consumed directly as a whole, having it as a juice etc. It is suggested while buying pre packed juice, make sure that no sugar is added.
- Cinnamon
According to a 2020 study, cinnamon helps reduce blood pressure. In order to consume cinnamon in a daily diet, it can be added to an oatmeal instead of sugar, it also can be added to smoothies and fresh fruits.
- Nuts
Consuming a variety of nuts can help control hypertension and reduce blood pressure as per several studies. Some nuts like walnuts, pistachios and hazelnuts help in improving endothelial growth and reduce heart issues. Unsalted nuts are advisable and it can be consumed as a snack, added to salads, adding them to main dishes, and also can be blended into pesto. People who are allergic to nuts can avoid consuming it.
- Citrus foods
An antioxidant called hesperidin contained in citrus fruits helps to maintain heart health. Regularly consuming Orange juice can lower systolic blood pressure. Citrus fruits can be consumed as drinks or fruit juice, using it in fruit salads, squeezed as a flavor in salads instead of salt.
- Oily fish
As per AHA, consuming an oily fish per week reduces the chances of cardiovascular diseases and Lowers Blood Pressure. Consuming 0.7 g per day increases eicosapentaenoic acid and docosahexaenoic acid fish oil for about 8 weeks makes improvement in maintaining blood pressure. Oily fishes include sardines, anchovies, mackerel, albacore tuna etc. It is suggested to check the latest Food and Drug Administration (FDA)Trusted Source guidelines as some fish contain mercury in it.
- Tomato extract
Lycopene, an antioxidant present in tomatoes, is beneficial for heart health. Consuming tomato extracts can lower blood pressure for people with or without hypertension as per study but including tomatoes in the dishes didn’t have the same results.
These foods reduce blood pressure but some may increase hence those need to be avoided. Some of the foods to be avoided are Caffeine, salt, alcohol, processed foods etc.
