Hypertension, or high blood pressure, is a preventable risk factor for heart disease. Following a nutritious, heart-healthy diet can reduce hypertension.
Hypertension, or high blood pressure (BP) is caused when the pressure of blood flowing through our blood vessels increases. It is the most common preventable risk factor for heart disease. Over 1 billion people around the world have hypertension. Medications are commonly used to reduce blood pressure levels. However, lifestyle changes, including physical exercise and dietary modifications, can help control blood pressure levels and reduce your risk of heart disease. Following a nutritious, heart-healthy diet for high BP is suggested to control it.
Let’s take a look at a list of food for high BP.
Diet for high BP
A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain food for high BP in your diet, may help reduce your blood pressure levels.
Here are the five best foods for high blood pressure.
- Beans and lentils: Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Many studies have concluded that eating beans and lentils may help lower high blood pressure levels. Hence, it rightly deserves a place in the diet for high BP.
- Citrus fruits: Citrus fruits including grapefruit, oranges, and lemons have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and antioxidants that may reduce heart disease risk factors like high blood pressure. Some studies have also shown drinking orange and grapefruit juice may help reduce blood pressure. Yet, grapefruit can interfere with common blood-pressure lowering medications, so consult your healthcare provider before adding it to your diet.
- Carrots: Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels, reduce inflammation, which lowers blood pressure levels. Although carrots can be eaten cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. A study that included 2,195 people aged 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels.
- Tomatoes: Tomatoes and tomato products are rich in potassium and the carotenoid pigment lycopene. Lycopene has been significantly associated with beneficial effects on heart health. Foods high in lycopene such as tomato products, may help reduce high blood pressure. A review of 21 studies concluded that consuming tomatoes improves blood pressure and may help reduce your risk of heart disease.
- Broccoli: Broccoli is a cruciferous vegetable which is known for its many beneficial effects on health. Adding this veggie to your diet for high BP may be a smart and effective way to reduce blood pressure. Broccoli is loaded with flavonoid, antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body.
- Gourd: Gourds act as diuretics and help in eliminating excess body fluids resulting in the lowering of high blood pressure.
When you prepare a diet for high BP do not forget to include these food items. This is a drug free approach to tackle hypertension, lower blood pressure levels and help reduce your heart disease risk.
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