It is important for every person to balance their blood pressure levels. Despite this, more than 1 billion people worldwide have high blood pressure.
Related: The Target Heart Rate During Exercise For Strengthening Your Heart
Lifestyle changes, including dietary changes, are necessary for lowering blood pressure. By stabilizing your blood pressure levels, you reduce the risk of heart disease.
To balance your blood pressure, it is necessary to eat a healthy diet with foods rich in potassium and magnesium. In addition, it is necessary to pay attention so that you keep your sodium consumption low.
So buckle up - here are the 10 best foods for reducing high blood pressure:
Berries increase nitric oxide levels, a chemical that stimulates blood vessels and increases blood flow thanks to the antioxidants that lower blood pressure.
According to a study by the Academy of Nutrition and Dietetics, having an ounce of blueberries daily can significantly reduce your blood pressure.
Another study reported that people who eat a lot of berries have a lower risk of hypertension.
This doesn’t make berries a kind of miracle solution for hypertension, but rather food that helps reduce risk. So add anthocyanin-rich foods like blueberries, raspberries, and strawberries to your diet to help lower your blood pressure.
Citrus fruits are packed with powerful antioxidants called hesperidin, which lowers blood pressure and reduces the risk factors for contracting heart disease.
A recent study has shown that consuming orange juice regularly is effective for lowering blood pressure.
Another study conducted with women in Japan found that people who consumed lemon juice throughout the day had reduced blood pressure.
Though it's true that grapefruit juice also has an influence on lowering blood pressure, you should consult your healthcare provider before drinking it regularly, as grapefruit juice can interact with and tamper with the effects of other medications you might be taking.
Pomegranate also has high antioxidant content, effectively lowering blood pressure.
Several studies have shown that drinking pomegranate juice can significantly reduce blood pressure in a short period.
The antioxidants contained in pomegranate can help you balance your blood pressure with regular consumption. Still, it is important not to consume too much at once - since you don’t want an overly pronounced effect either, something that has been observed with drinking too much pomegranate juice.
As we mentioned earlier, potassium is an effective mineral for lowering blood pressure. Bananas are rich in potassium, and their high potassium content can reduce the effects of high sodium - including higher blood pressure. Amazing!
1 small banana contains 360 mg of potassium. You can get more bananas in your diet by adding bananas to your smoothies or sugar-free recipes.
Leafy greens contain nitrates, potassium, magnesium, and antioxidants, effectively helping lower blood pressure. Even eating 1 cup of green leafy vegetables daily can help stabilize your blood pressure and reduce the risk of heart disease.
One study showed that thanks to the nitrate in it, eating spinach daily can lower blood pressure.
The magnesium in swiss chard is also effective in lowering blood pressure by acting as a natural calcium channel blocker that allows blood vessels to relax.
Here are some smoothie recipe ideas we've prepared that contain other magnesium-rich foods.
The omega-3 contained in oily fish makes it very beneficial for heart health. Omega-3s are associated with a lower risk of hypertension because it reduces inflammation in the body, resulting in lower blood pressure.
The American Heart Association recommends consuming at least 2 servings of fish per week for heart health. You can add fish such as salmon, sardines, anchovies, and tuna to your diet to help balance your blood pressure.
Like spinach, beets are also effective at lowering your blood pressure, thanks to their nitrate content.
A study conducted in recent years has shown that beet juice consumption can lead to lower blood pressure in people with hypertension.
Though eating beet greens and beetroot is also effective for lowering blood pressure, beet juice is known to be more effective. For example, one study showed that cooked beets significantly lowered blood pressure.
Pumpkin seeds are packed with magnesium and potassium, which produce nitric oxide that relaxes blood vessels and lowers blood pressure.
One study conducted with women found that women who supplemented their diets with pumpkin seed oil had significantly reduced blood pressure.
Oats are very beneficial for heart health due to beta-glucan, a type of fiber. Regular consumption of oats can reduce the risk of hypertension.
In addition, studies also emphasize that the consumption of whole grains such as oats is good for heart health. Consuming 3 servings of whole grains daily reduces the risk of heart disease by 15%.
The allicin compound found in garlic is highly effective in lowering blood pressure and the risk of hypertension.
Garlic is also beneficial for heart health because it lowers cholesterol. All these effects are due to allicin in garlic. But garlic must be crushed or chopped for this compound to take effect.
Thanks to their compounds, all these foods are very effective in lowering blood pressure. If you suffer from high blood pressure, try reaping the benefits of these foods by incorporating them into your diet!
Vivoo Nutrition Team