For many years you may not feel a thing if your blood pressure is abnormally high. High blood pressure, also hypertension, is sometimes a silent killer of millions of Americans. It may damage blood vessels without any obvious symptoms and eventually lead to heart disease, kidney disease, stroke and other problems.
According to CDC, a whopping 75 million Americans—that's nearly 1/3 of the adult population—are struggling with high blood pressure. Though, factors like age, gender, race that may affect blood pressure are out of our control, we still can keep it within the normal range through having enough sleep, exercising regularly, and changing what we eat. As for what to eat, fortunately, many foods can lower blood pressure naturally and adding them to your diet may bring you a healthier life.
As per a study in Nutrition Journal, Australian researchers looked at the effects of beet juice on blood pressure among healthy men and women. The researchers observed a reduction in systolic blood pressure six hours after participants drank beet juice. Actually, beets are loaded with massive nitrates, which may ease blood pressure.
Spinach is high in potassium but low in sodium, which is a perfect choice for lowering blood pressure and it is also a rich source of folate, which not only can reduce the levels of blood pressure, but also relax blood vessels. Why not add it into your diet routine just like Popeye to become stronger?
Kale is one of the few superfoods that actually earns that moniker. It’s packed with quercetin and beta-carotene, as well as vitamin C, which can act as an effective means of lowering blood pressure naturally. Thin, delicate baby kale leaves are a great base for salads.
According to researches, consuming more than a cup of pomegranate juice every day for 4 weeks was linked to a drop in both systolic and diastolic blood pressure. It's not clear what might be causing these reductions, but it may be the potassium or polyphenols found in pomegranate juice.
In addition to boasting plenty of vitamin C and quercetin, tomatoes are a great source of lycopene, a naturally-occurring compound found in tomatoes that provides its red color, which may also reduce systolic pressure.
Bananas contain a large amount of potassium, which has been found to help control blood pressure. A study published in the Journal of the American Medical Association showed that increasing your daily potassium intake can be enough to lower your systolic pressure by 3mmHg and your diastolic pressure nearly 2mmHg.
Researchers found that eating 3 servings of whole grains would lead to a reduction in systolic blood pressure, according to the American Journal of Clinical Nutrition. Whole wheat pasta, oats and brown rice are all great choices for your diet.
Fish and shellfish are excellent sources of lean protein. Fatty fish such as herring, tuna, sardines, and mackerel are rich in omega-3 fatty acid content, which is good for lowering blood pressure, reducing inflammation, and lowering triglycerides.
Studies show that eating dark chocolate may reduce the risk for cardiovascular disease. You can add dark chocolate to yogurt or eat it with fruits, such as strawberries, blueberries, or raspberries, as a healthy dessert.
What you eat defines how you live. A healthy diet will bring you a healthy life. If you want to know more about how to eat to lower your blood pressure, click the link down below to know something about the DASH (Dietary Approaches to Stop Hypertension) diet and its meal plan.