Hypertension is another name for high blood pressure. It can lead to severe health complications and increase the risk of heart disease, stroke, and sometimes death. Blood pressure is the force that a person’s blood exerts against the walls of their blood vessels. High blood pressure is sometimes called the silent killer because it produces no symptoms and can go unnoticed and untreated for years.
Here are some foods that can lower the high blood pressure when included as part of a healthy and balanced diet :
Leafy greens are low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium, which helps in lowering and maintaining blood pressure levels. Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.
Leafy greens, which are high in potassium, include: romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard, mustard greens.
Blueberries and strawberries contain antioxidant called anthocyanins, a type of flavonoid. Studies have shown that consuming these compounds may helps to prevent high blood pressure. Blueberries, raspberries, and strawberries are easy to add to your diet. Enjoy berries as a snack or sweet treat after meals, or add them to smoothies and oatmeal. (Also read –> Amazing Health Benefits Of Berries)
Studies have shown that daily banana consumption can help to lower blood pressure, as they are the great sources of potassium. According to the American Heart Association, potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels. (Also read –> Green Bananas or Yellow bananas – Know The Difference)
Dietary supplementation with polyphenolic antioxidants are associated with the inhibition of LDL oxidation and also protect from atherosclerosis development.
Pomegranates are believed to reduce blood pressure and can fight against oxidative stress, because it contains tannins and anthocyanins, which has potent antioxidant properties.
Black Plum/ Kala Jamun
Jamun is extremely beneficial to keep heart disease at bay. The black plum is packed with potassium, fibers, antioxidants which can help in lowering high blood pressure. (Read more about –> Black Plums And It’s Amazing Health Benefits)
Cucumbers contain a lot of fibre, potassium and magnesium. These nutrients help in regulating blood pressure effectively. That is why cucumber is good for treating high blood pressure. (Also read –> Benefits Of Cucumber Juice)
Apart from adding mouth watering aroma and flavour to the dishes, these tiny black seeds comes with a lot of health benefits and medicinal properties. Nigella seeds are loaded with vitamins, nigellone, amino acids, crude fibre, proteins and fatty acids like linolenic and oleic acids, volatile oils, alkaloids, potassium and calcium. It keeps your heart healthy, and also help to prevent high blood pressure. (Read more about – Nigella Seeds And It’s Amazing Health Benefits)
Sesame seeds are high in magnesium, which may help lower blood pressure. Additionally, lignans, vitamin E, and other antioxidants in sesame seeds may help to prevent plaque buildup in your arteries, potentially maintaining healthy blood pressure and keeps your heart healthy! (Also read –> Can Sesame Seeds Help To Control Your Cholesterol Levels?)
Watermelon contains an amino acid called citrulline, which may help to manage high blood pressure. Citrulline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure. Watermelons are low in calories but thry are loaded with vital nutrients. So, include them in your daily diet to keep your heart healthy! (Also read –> Are Watermelon Seeds Healthy?)
Tamarind contains polyphenols like flavonoids, some of which can help to regulate cholesterol levels.The antioxidants in this fruit can help to reduce bad “LDL” cholesterol and prevent oxidative damage, which is responsible for heart disease. The potassium content in tamarind helps to lower blood pressure, while the Vitamin C in tamarind neutralises harmful free radicals. (Read more about –> Tamarind and It’s Amazing Health Benefits
Magnesium can help in lowering high blood pressure. Nuts like- almonds, pine nuts, walnuts, Brazil nuts are good sources of magnesium and also contain heart-healthy fats.
(Also read –> Are Soaked Almonds Healthier Than Raw?)
All of the beneficial effects of garlic are attributed to its sulfur-containing compounds are – allicin, diallyl disulfide, diallyl trisulfide, and others. Allinase is an enzyme that is released when we crush, chop or chew raw garlic. It then undergoes a series of reactions, resulting in the formation of allicin. Several studies have shown that allicin can help to lower blood pressure. (Also read –> Garlic – The Superfood And It’s Health Benefits)
Eating a diet high in fiber and whole grains helps your body maintain a healthy blood pressure. Oats can provide even more health benefits, since it’s higher in fiber, which can help to lower blood pressure and improves digestive health.
(Also read –> Magnesium rich foods for better health)
Pumpkin seeds also are rich in other nutrients, including magnesium, which can aid in heart and bone health, lower blood pressure and even prevent migraines. Studies have shown that pumpkin seed oil may reduce cholesterol and high blood pressure. The fiber, potassium, and vitamin C content in pumpkin all support heart health. Studies suggest that consuming enough potassium may be almost as important as decreasing sodium intake for the treatment of hypertension, or high blood pressure.
(Read more about–> Pumpkin Seeds And It’s Amazing Health Benefits)
Skimmed milk and yogurt
Skimmed milk is an excellent source of calcium and is low in fat. Calcium have an important role in lowering blood pressure. Yogurt may have a beneficial effect on blood pressure, especially when part of a healthy diet. According to the American Heart Association, women who ate five or more servings of yogurt a week – especially as part of a healthy diet – had a lower risk of developing high blood pressure. (Also read –> 16 Calcium Rich Foods For Vegans)
(Also read –> How much Sodium should you have in a day?)
(Note : It needs to be understood that nothing can substitute the importance of medical assistance. However, one should also try out some home remedies to manage their high blood pressure well.)