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10 Foods That Are Suitable For People With High Blood Pressure

Sat, Jul 10, 2021

High blood pressure or hypertension is the commonest risk factor behind heart disease that you can prevent. More than 1 billion individuals suffer globally from high blood pressure. This has been classified as systolic blood pressure or SBP values touching 130 mm Hg or higher and also DBP (diastolic blood pressure) touching 80 mm Hg or higher. Consuming a healthy and nutritious diet is imperative for those who suffer from high blood pressure.

A healthy diet may go a long way towards ultimately reducing blood pressure while enabling the maintenance of optimal levels as well. Research and studies indicate that consumption of specific food items in the diet including those higher in particular nutrients like magnesium and potassium, will help in considerably lowering levels of blood pressure.

Here are ten food items which are ideal for people who have high blood pressure:

  1. Citrus Fruits - Citrus fruits like oranges, grapefruit and lemons may offer help with tackling blood pressure. They come packed with helpful minerals, vitamins and other plant compounds that may help considerably in keeping the heart at healthier levels and also with regard to lowering risks of heart disease.
  2. Fatty Fish - Fatty fish are great choices for getting the recommended amount of Omega 3 fats. They come packed with sizable health benefits in turn. These are fats that may help in lowering blood pressure levels through the reduction of inflammation overall while also reducing levels for compounds that constrict the blood vessels and are known as oxylipins. Studies have indicated that consumption of Omega 3 fats helps in reducing blood pressure levels considerably.
  3. Swiss Chard - This is a vital leafy ingredient which comes with several nutrients that help in the regulation of blood pressure levels including magnesium and potassium. A cup or roughly 145 grams of cooked Swiss Chard will ensure 17% and 30% of daily protein and magnesium requirements respectively. For those who suffer from high blood pressure, every increase of 0.6 grams each day in dietary potassium will lead to Hg SBP going down by 1.0 mm and Hg DBP coming down by 0.52 mm as per several studies and reports. A cup of Swiss chard will contain 792 mg of the vital nutrient in question. Magnesium is also vital for regulating blood pressure and helps greatly in lowering blood pressure through numerous functions. It works as a natural blocker for the calcium channel, inhibiting calcium movements into the heart and arterial cells, enabling better relaxation of blood vessels in turn.
  4. Pumpkin Seeds - Pumpkin seeds are small but power packed with vital nutrients as well. They are a great source of nutrients vital for controlling blood pressure including potassium, arginine and magnesium. Arginine is the amino acid handy for producing nitric oxide which is vital for relaxation of blood vessels and lowering blood pressure overall.
  5. Lentils & Beans - Lentils and beans are rich sources of nutrients for helping in regulation of blood pressure including magnesium, fiber and potassium. Studies show that they may help in reducing levels of blood pressure.
  6. Berries - They help in lowering risks of heart disease and blood pressure since they come loaded with anthocyanins and other antioxidants which are pigments lending berries their exclusive colors and shades.
  7. Amaranth - Whole grains such as Amaranth help in reducing levels of blood pressure. Diets that are rich in the same may help in reducing blood pressure considerably as per studies.
  8. Pistachios - Pistachios come with ample nutritious attributes and consuming them will lower blood pressure considerably. They contain potassium and many other vital nutrients.
  9. Carrots - Carrots are highly nutritious and healthy for the system. They contain chlorogenic, p-coumaric and caffeic acids among other vital Phenolic compounds. These help in relaxation of blood vessels and lowering inflammation, ultimately reducing levels of blood pressure.
  10. Celery - This vegetable has a positive impact on blood pressure since it has phthalides or vital compounds which help in relaxing blood vessels and reducing blood pressure levels in turn.

These are 10 foods that you can look to integrate into your daily dietary regime for reducing blood pressure levels.