High blood pressure is the most common health condition in today’s world. A healthy diet plays an important role in managing or reducing high blood pressure. The research has shown that there are several foods to lower high blood pressure, such as fruits, vegetables, nuts, and oily fish. All these foods can help to maintain the level of blood pressure, and will not let you suffer in Type 1 and Type 2 diabetes. Adding these foods to the diet may have long-term health benefits. High blood pressure causes diabetes
List of Best Foods to Reduce High Blood Pressure
High blood pressure causes diabetes, It is shown that 2 out of 3 who have high blood pressure have a 2 times risk of diabetics. So it is important to balance the BP. Here are some of the foods that are beneficial for maintaining a level of healthy blood pressure which include:
Berries:
Berries are a rich source of antioxidants called flavonoids, which may help to reduce the production of restricted blood flow. It also can help to improve the health condition of the heart. Some berries which may help to reduce the level of lower blood pressure, include:
- Cranberries
- Blueberries
- Raspberries
- Chokeberries
- Grapes
- Strawberries
Green Leafy Vegetables:
Various leafy green vegetables have high levels of potassium that can help to balance a level of sodium and regulate the level of blood pressure. The green leafy vegetables are rich in nitrates, which help to manage blood pressure. The various types of leafy greens are available in the market which include:
- Spinach
- Cabbage
- Kale
- Arugula
- Romaine lettuce
- Beet greens
- Collard greens
- Swiss Chard and many more
Garlic:
Garlic may have positive effects on both systolic and diastolic blood pressure. It has two properties such as antibiotic and antifungal properties. A few cloves of garlic are added to regular meals which helps in the improvement of blood flow. It has been associated with a modest reduction in blood pressure.
Dark Chocolate:
Dark chocolate contains flavonoids, an antioxidant. Flavonoids can help to reduce blood pressure. Choose chocolate that contains at least 70% cocoa content in it.
Quinoa:
Quinoa is a whole grain that is the main source of protein, fiber, and several nutrients that can help relieve constipation, ward off hunger, and stabilize blood sugar levels.
Banana:
Bananas may have high levels of potassium, which can help to manage high blood pressure. A medium-sized banana contains around 422 mg of potassium. Some other foods that may have a high level of potassium are mentioned below:
- Potatoes
- Lentils
- Apricots
- Prunes
- Acorn squash
Nuts and Seeds:
Nuts and seeds are good sources of potassium, magnesium, and heart-healthy fat. You can also add other high-magnesium foods to your diet list. Various other eatables are also included in this category such as:
- Almonds
- Walnuts
- Chia seeds
- Flax seeds
Low-Fat Dairy:
Low-fat dairy products are rich sources of calcium and protein that may contribute to reducing or managing high blood pressure. These products are of various types that contain calcium and protein including:
- Milk
- Skim
- Yogurt and other
Olive Oil:
Extra virgin olive oil is a healthy source of monounsaturated fats and antioxidants that may have a good impact on decreasing high blood pressure.
Oat:
Oats are a good source of beta-glucans, which may help to reduce the blood flow. They also contain fiber, which is beneficial for a healthy heart.
Beet:
Beet contains nitrate that may help to reduce blood pressure in the short term and long term. People should drink beetroot juice, it has the properties to reduce systolic blood pressure.
Fatty-Fish:
Oily fish are rich in omega-3 fatty acids, it is beneficial for reducing high blood pressure and improving heart health. Various other fishes help in maintaining blood pressure. Some of them are mentioned below:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Albacore tuna
Fermented Foods –
Fermented foods are rich sources of probiotics which are also good bacteria, which may help to maintain blood vessels. One can add this to their diet as a probiotic supplement. Several of the supplements are included:
- Kimchi
- Kombucha
- Apple cider vinegar
- Miso
- Tempeh
Conclusion
Blood pressure is one of the most common health problems among individuals. This can cause various other health complications, that can be treated with several types of diets mentioned above. Adding these diets to your daily routine can help you to get better results.