Blueberries and strawberries contain antioxidantcompounds called anthocyanins, a type of flavonoid.
Researchers conducted a large study with more than 34,000 people with hypertension.
They found that those with the highest intake of the anthocyanins — mainly from blueberries and strawberries — had an 8 percent reduction in risk to high blood pressure, compared of the those with the low anthocyanin intake.
Enjoy berries as a snack and sweet treat after meals and add them to smoothies and oatmeal.
Bananas contain plenty of the potassium, a mineral that plays a vital role in managing hypertension.
According to American Heart Association, potassium reduces the effects of the sodium and alleviates tension in walls of the blood vessels.
Adults should aim to consume 4,700 milligrams (mg) of potassium daily. Other potassium-rich foods include:
- cantaloupe and honeydew melon
- sweet potatoes
People with kidney disease should speak to their doctors about potassium, as too much can be harmful.
Drinking beet juice can reduce blood pressure in the short and long terms.
In 2015, researchers reported that the drinking red beet juice led to the lower blood pressure in people with hypertension who drank 250 milliliters, about 1 cup and of the juice every day for the 4 weeks. The researchers noticed some positive effects within 24 hours.
In this study, those who drank 1 cup of the beet juice every day had an average drop in blood pressure of around 8/4 millimeters of mercury (mm Hg). For many, this change brought their blood pressure within of the normal range. On average, a single blood pressure medication reduces levels by 9/5 mm Hg.
The researchers suggested that beet’s high levels of inorganic nitrate caused to reduction in blood pressure.
It may help to drink a glass of the beet juice each day, add beets to salads and prepare the vegetables as per a healthful side dish. Beetroot juice products are available for purchase online.
4. Dark chocolate
This sweet treat may lower blood pressure. A review of the 15 trials suggests that cocoa-rich chocolate reduces blood pressure in the people with hypertension or prehypertension.
Choose high-quality chocolate that contains a minimum of 70 percent cocoa, and consume a single square and a piece measuring about 1 ounce, each day.
A range of dark chocolate is a available for purchase online.
A daily serving of kiwi can reduce blood pressure in people with mildly elevated levels, according to results of one study.
The researchers compared the effects of apples and kiwis on people with the slightly high blood pressure.
They found that eating three kiwis a day for 8 weeks resulted in a more significant reduction in both systolic and diastolic blood pressure, compared with the eating one apple a day for the same period. The authors suspect that to the bioactive substances in kiwis caused the reduction.
Kiwis are also rich in vitamin C, which may significantly improve blood pressure readings in people who consumed around 500 mg of the vitamin every day for about 8 weeks.
Kiwis are also easy to add to lunches or smoothies.
Watermelon contains an amino acid called citrulline, which may help to the manage high blood pressure.
Citrulline helps the body to produce nitric oxide or a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.
In one study, adults with obesity and prehypertension or mild hypertension who took watermelon extract showed reduced blood pressure in the ankles and brachial arteries. The brachial artery is to the main artery in the upper arm.
Researchers have also found that animals given a diet rich in watermelon had better heart health. In one study, mice who drank a solution containing watermelon juice had 50 percent less plaque in their arteries than the control group.
The mice who drank the solution also had 50 percent less low-density lipoprotein cholesterol, which many describe as per bad cholesterol, and they showed 30 percent less weight gain than to the control animals.
To boost watermelon intake, add the fruit to salads and smoothies, or enjoy it in a chilled watermelon soup.
Oats contain a type of the fiber called beta-glucan, which may reduce blood cholesterol levels. Beta-glucan may also lower blood pressure, according to some research.
A review of 28 trials – that higher consumption of beta-glucan fiber may lower both systolic and diastolic blood pressure. Barley also contains this a fiber.
Start the day off with a bowl of the oatmeal and use rolled oats instead of breadcrumbs to give texture to meat or vegetarian burger patties.
Oats are available to purchase online.
8. Leafy green vegetables
Leafy green vegetables are to rich in nitrates, which help to the manage blood pressure. Some researchsuggests that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.
Examples of leafy greens include:
- collard greens
- mustard greens
- Swiss chard
To consume a daily dose of green vegetables, stir spinach into curries and stews, sauté Swiss chard with garlic for a tasty side dish, or bake a batch of kale chips.
Garlic is a natural antibiotic and antifungal food. Its main to active ingredient, allicin, is often responsible for the associated health benefits.
Some research suggests that garlic increases the body’s production of nitric oxide, which helps the smooth muscles to relax and the blood vessels to dilate. These changes can reduce to hypertension.
One study reported that garlic extract reduced both systolic and diastolic blood pressure in hypertensive people.
Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. Using garlic instead of the salt can further promote the health of the heart.
10. Fermented foods
Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health. Eating probiotics can to have a modest effect on high blood pressure, according to the review of nine studies.
The researchers reported more enhanced effects when study participants consumed:
- multiple species of probiotic bacteria
- probiotics regularly for more than 8 weeks
- at least 100 billion colony-forming units a day
Fermented foods to add to the diet include:
- natural yogurt
- apple cider vinegar
Some people prefer to take concentrated probiotic supplements every day. Probiotic supplements are available for purchase online.
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