Anti-hypertensive foods
High blood pressure is also known as the silent killer. Most of the people suffering from high blood pressure or high blood pressure are unaware that they are suffering from this disease and hence it is also known as the silent killer.
This is because the symptoms of high blood pressure usually appear only when its severity has increased. High blood pressure increases the risk of life-threatening diseases such as heart attack or stroke. Health Benefits Lifestyle can help prevent this disease. Such destructive habits for the mind that most people adopt. Heart-healthy foods can also help keep blood pressure at a healthy level. Foods rich in potassium and magnesium are best in this regard.
Learn about similar foods that can help keep blood pressure at a healthy level
Tart or sour fruits
Citrus fruits such as lemons, grapefruits, and malts can help lower blood pressure.
These fruits contain vitamins, minerals and botanical compounds that are essential for keeping the heart healthy and thus help prevent high blood pressure.
A study found that eating a small amount of fruit every day helps in controlling blood pressure and tart fruits are more helpful in this regard.
Drinking grapefruit and malt juice can also help lower blood pressure.
Fish
A habit of eating fish 2 times per week reduces the risk of heart disease including high blood pressure.
Fish is a good source of omega-3 fatty acids.
Green leafy vegetables
Spinach or other such vegetables are quite high in nitrates which help in maintaining healthy blood pressure levels.
According to research reports, eating a cup of green leafy vegetables daily can lower blood pressure levels while also reducing the risk of heart disease.
Nuts and seeds
Other nuts and seeds, including pistachios, walnuts and pumpkin seeds, are excellent for controlling blood pressure.
Most nuts and seeds contain fiber and nutrients that are thought to be important for preventing high blood pressure.
Lentils
High consumption of pulses also reduces blood pressure and cholesterol levels
Ingredients like magnesium and potassium present in them are helpful in keeping blood pressure under control.
Several research reports have identified a link between the consumption of pulses and a reduction in blood pressure levels.
Berries
Berries are very good for health, especially in reducing the risk of heart disease. Berries are high in antioxidants which help in controlling blood pressure.
The use of blueberries, strawberries and others proves to be the best in this regard.
A study found that eating different types of berries significantly reduced blood pressure levels.
Olive Oil
Olive oil has many health benefits, especially for improving heart health and helping to control blood pressure.
Research reports have discovered that the nutrients, botanical compounds and antioxidants in olive oil benefit heart health.
The carrot
Carrots are rich in phytochemicals that are essential for controlling various body functions such as blood pressure.
A 2023 study found that making a habit of eating 100 grams of carrots reduced the risk of high blood pressure by 10 percent.
Eggs
Eggs can also be great for keeping blood pressure under control.
A 2023 study found that eating 5 or more eggs per week helped keep blood pressure under control.
Various research reports have discovered that eating eggs helps prevent high blood pressure on a long-term basis.
tomato
Tomato contains ingredients like potassium and lycopene. Lycopan is a very beneficial nutrient for heart health and keeps blood pressure under control.
According to research reports, eating tomatoes helps in keeping the blood pressure stable which reduces the risk of heart diseases
Yogurt
The habit of eating curd also helps in reducing the blood pressure level, in fact it helps to prevent high blood pressure.
According to research reports, eating yogurt 3 times a week reduces the risk of developing high blood pressure by 13%.
Common kitchen items
Black pepper, garlic, red pepper, ginger, and lemongrass contain compounds that dilate blood vessels, which helps control blood pressure.
potatoes
Potatoes contain several botanical compounds that are great for keeping blood pressure under control.
One potato contains 941 mg of potassium, which is about 20 percent of the daily requirement.
A study found that eating potatoes helps prevent high blood pressure
Beetroot
Drinking beetroot juice can also lower blood pressure levels on a short-term and long-term basis as this vegetable contains nitrates.
A study found that drinking a cup of beetroot juice daily for 4 weeks significantly reduced blood pressure levels.
Dark chocolate
Dark chocolate contains antioxidants that help lower blood pressure levels, but you should avoid eating too much of it.
watermelon
In the watermelon
citrulline
There is an amino acid called Nitric Oxide which is converted into Nitric Oxide in our body which improves the health and elasticity of the arteries.
This helps in keeping the blood pressure under control
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