13 Foods That Help To Lower My Blood Pressure

Food for life’ – Great foods That Reduce Blood Pressure 

We live stressful lives and handle tons of work every day of our lives. We also end up ignoring our food and our diets, leaving us a risk of cardiovascular diseases. Lack of health care options in our country only increases the health risks and we need to somehow work on a self-medicated health regime by having good foods that keep us naturally healthy. 

Research shows that there are certain foods for lowering blood pressure quickly and in the long run. 

In the US alone, one in every three persons suffers from high blood pressure or hypertension. Lifestyle modifications, dietary changes, and medications can increase the risks of heart and kidney disease. 

Here is a list of vital food items that are essential for a healthy diet. 

13 Foods for Lowering Blood Pressure

1- Bananas: 

Eating Bananas reduces hypertension due to its potassium content, reducing the effects of sodium on the walls of our blood vessels. Adults and children are equally encouraged to have a daily dose of bananas as a classic health food in our daily diet. 

2- Blueberries: 

Blueberries contain antioxidants called anthocyanins, that reduce high blood pressure risk in humans. Enjoying berries as a snack or sweetened fruit after meals is the ideal way to make them an ideal part of your daily diet. 

3- Beets:  

We have all heard about the expression ‘beet-root red’ is when we blush and our face turns red. Beets have a high content of inorganic nitrate that reduces blood pressure in the short and long run. Eating beets as part of our daily salad dressing has always been a favorite meal.  

Drinking beet juice every day for 4 weeks ensures low blood pressure and normalizes hypertension in most patients. Doctors recommended a daily glass of beet juice. 

4- Watermelon:  

While talking about the foods for lowering blood pressure quickly, we can’t forget the Watermelon. Watermelon is one great fruit and a favorite food item, containing amino-acids called citrulline, which manage high blood pressure and helps the body produce nitric oxide-a gas that relaxes the blood vessels, encourages flexibility in arteries and improves the flow of blood.

In a medical research study, it was found that people with obesity who took watermelons showed reduced blood pressure in the brachial arteries and in the ankles. 

Watermelons are a delicacy food item, used as sweet dish and in celebrations as chilled watermelon soup. 

5- Oats: 

One of the best known healthy foods is Oats. Having oatmeal is the best remedy for good health. Anyone with bad cholesterol must have oats. 

Not only does it lower systolic and diastolic blood pressure, but it also contains a type of fiber called beta-glucan that has been known to reduce blood cholesterol in most chronic patients. 

Starting the day with a bowl of oatmeal is the perfect recipe for great health. 

6- Kiwi: 

Eating three kiwis a day for two months is known to reduce blood pressure due to bioactive substances found in the fruit. 

Kiwis are also rich in vitamin C and are a great food item for a healthy day, can be had over lunches and as smoothies. 

7- Garlic:

Garlic is considered one of the best foods for lowering blood pressure. A great household food recipe and a natural antibiotic and antifungal food item on the menu across the world are Garlic. To include that as part of every food item we cook, it makes up for great taste, enhanced flavor and delicious meals, including stir-fries, soups, omelets, and rice. 

Garlic is the best substitute for salt, mainly due to its active ingredient called allicin, known to possess associated health benefits.  Garlic increases the body’s production of nitric oxide that makes muscles relaxed and helps dilate blood vessels, decreasing hypertension. 

Garlic extract reduced both systolic and diastolic blood pressure. 

8- Natural Yogurt: 

Eating yogurt is good for the body. It reduces cholesterol, helps improve blood pressure and is excellent for digestion. Yogurt meals are famously nutritious. Enjoy yogurt with nuts, fruit, dessert, and snacks along with meals. 

Yogurt is simply the best food and should always be a part of our daily diet. 

9- Pistachios:

Pistachios are healthy nuts that make up a part of the food chain.  Including pistachios in a moderate-fat diet actually reduces blood pressure and is also a stress-reliever. 

Pistachios are best eaten with snacks and as part of salads and have high nutritional value. 

10- Lentils: 

One of the most consumed foods in our country and elsewhere in the world is Lentils- the staple food for the majority of the world population. 

Excellent source of protein, fiber, and protein, it is also good for the blood vessels and reduces blood cholesterol. 

11- Spinach:

Spinach is one of the very popular green foods which are healthy for the body and can drastically reduce hypertension. 

It is highly recommended to have nitrate-rich spinach as one of the most effective foods that helps lower blood pressure. Along with cabbage and lettuce, spinach is a popular leaf-green food item that gives us strength and stamina and keeps the heart-healthy. Despite all other Health Benefits of Spinach, it is also considered one of the best foods for lowering blood pressure.

12- Dark Chocolate:

If someone enjoys a sweet tooth and still wishes to stay healthy, then the best health remedy is to have dark chocolate. People suffering from pre-hypertension and serious blood pressure issues should definitely try dark chocolate after meals on a regular basis. 

Dark chocolate contains ‘cocoa’, that is known to reduce blood pressure in people. High-quality dark chocolate contains over 70 percent cocoa. The daily recommended dose is one ounce of chocolate per day. 

13- Cinnamon: 

Foods for lowering Blood Pressure (Cinnamon is also a part of them). Cinnamon is a substitute to sugar, just like Garlic substitutes for salt.  It reduces blood pressure and ensures a healthy body, reduces diabetes and improves overall health. 

Having cinnamon rolls is a famous pastime for foodies, sprinkling cinnamon over fruit meals and oatmeals is another healthy alternative to a sugary diet and therefore highly recommended for good health for all age groups. 

Rules for Good Health : 

These were the foods for lowering blood pressure. And in order to further ensure a healthy lifestyle to keep blood pressure levels normal, we need to do more healthy activities in our lives. 

  1. Keep low sodium in your body- ideally less than 1500 mg or less, per day.  
  2. Avoid Salt – 1 spoon of salt is 2300 mg of sodium, so substitute salt with herbs or spices 
  3. Do not have processed food- it has high sodium and is harmful to health. 
  4. Increase potassium- any food with high potassium is best for blood pressure. 
  5. Reduce Smoking – Smoking increases blood pressure and should be avoided. 
  6. Cut down on stress- Try to exercise and walk as it reduces blood pressure. 
  7. No alcohol- Alcohol has been known to increase blood pressure.

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