1. Leafy greens
Potassium helps your kidneys get rid of more sodium in the urine. This in turn reduces your blood pressure.
Leafy green vegetables, which are rich in potassium, include:
- Romaine lettuce
- turnip leaves
- green cabbage
- beet leaves
- Swiss chard
Canned vegetables have often added sodium. But frozen vegetables contain as much nutrients as fresh vegetables and are easier to store. You can also mix these vegetables with bananas and nut milk to get a sweet and healthy green juice.
Berries, especially blueberries, are rich in natural compounds called flavonoids. One of them discovered that the consumption of these compounds could prevent hypertension and help lower blood pressure.
Blueberries, raspberries and strawberries are easy to add to your diet. You can put them on your cereal or muesli in the morning, or keep frozen berries on hand for a quick and healthy dessert.
3. Red beets
Beets are rich in nitric oxide, which can help you open your blood vessels and lower your blood pressure. also found that nitrates in beet juice reduced the blood pressure of research participants in less than 24 hours.
You can squeeze your own beets or simply cook and eat the whole root. Beet is delicious when roasted or added to stir-fries and stews. You can also bake them in pieces. Be careful when handling beets – juice can stain your hands and clothes.
4. Skim milk and yoghurt
Skim milk is an excellent source of and is low in fat. These are two important elements of a diet to reduce blood pressure. You can also opt for yogurt if you do not like milk.
According to the report, women who ate at least five servings of yogurt a week had their risk of developing high blood pressure reduced by 20%.
Try incorporating granola, almond slices and fruit into your yogurt for extra health benefits. When buying yogurt, be sure to look for added sugar. The lower the amount of sugar per serving, the better.
Oatmeal is ideal for reducing your blood pressure so that it is high in fiber, fat and sodium. Eating oatmeal at breakfast is a great way to refuel for the day.
Oats at night is a popular breakfast option. To prepare, soak 1/2 cup oatmeal and 1/2 cup nut milk in a jar. In the morning, mix and add the berries, granola and cinnamon to taste.
Eating foods high in potassium is better than taking supplements. Slice a banana in your cereal or oatmeal for a rich potassium supplement. You can also take one with a boiled egg for a quick breakfast or snack.
7. Salmon, mackerel and fish with omega-3
are an excellent source of lean protein. Oily fish such as mackerel and salmon are rich in omega-3 fatty acids, which can lower blood pressure, reduce inflammation and reduce triglycerides. In addition to these sources of fish, trout contain vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties to lower blood pressure.
One of the advantages of preparing fish is that it is easy to flavor and cook. To try it, place a salmon fillet on parchment paper and season with herbs, lemon and olive oil. Cook the fish in an oven preheated to 450 ° F for 12-15 minutes.
Unsalted seeds are rich in potassium, magnesium and other minerals known to lower blood pressure. Enjoy ¼ cup of or as a snack between meals.
9. Garlic and herbs
A note that garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilatation, or widening of the arteries, to reduce blood pressure.
Incorporating tasty herbs and spices into your daily diet can also help you reduce your salt intake. Examples of what you can add include ,,,, and more.
10. dark chocolate
Dark chocolate consumption was found to be associated with a lower risk of cardiovascular disease (CVD). The study suggests that up to 100 grams of dark chocolate a day could be associated with a lower risk of CVD.
Dark chocolate contains over 60% cocoa and contains less sugar than regular chocolate. You can add dark chocolate to yogurt or eat it with fruits, like strawberries, blueberries or raspberries, as a healthy dessert.
are a healthy way to lower blood pressure by reducing peripheral vascular resistance or tightening blood vessels and heart rate. One found that a diet with a portion of pistachios a day could reduce blood pressure.
You can incorporate pistachios into your diet by adding them to crusts, pesto sauces and salads, or by eating them as a snack.
12. olive oil
Olive oil is an example of. It contains, which are anti-inflammatory compounds that can help reduce blood pressure.
Olive oil can help you eat two to three servings of fat in the DASH diet (see below for more on this diet). It's also a great alternative to canola oil, butter or commercial salad dressing.
Pomegranate is a healthy fruit that you can enjoy raw or in juice. One of them concluded that drinking a cup of pomegranate juice once a day for four weeks helped lower blood pressure in the short term.
The pomegranate juice is delicious with a healthy breakfast. Be sure to check the sugar content of store-bought juices, as added sugars can negate the health benefits.
Dietary recommendations for lowering blood pressure, such as (DASH), include reducing your intake of fat, sodium and alcohol. Following the DASH diet for two weeks can lower your systolic blood pressure (the highest number of one measurement of your blood pressure) by 8 to 14 points.
Serving suggestions for the DASH diet include:
In general, you should eat more sources of low fat protein, whole grains and lots of fruits and vegetables. DASH guidelines also suggest eating more foods high in potassium, calcium and magnesium.
In general, you should eat more sources of low fat protein, whole grains and lots of fruits and vegetables. DASH guidelines also suggest eating more foods high in potassium, calcium and magnesium. The guidelines also recommend no more than:
- Five servings of sweets a week
- One drink a day for women
- Two glasses a day for men
It has been found that a high fat DASH diet reduces the same blood pressure as the traditional DASH diet. Another reviewed the results of 17 studies and found that the DASH diet reduced blood pressure by an average of 6.74 mmHg for systolic blood pressure and 3.54 mmHg for diastolic blood pressure.