Hypertension or high B.P. is now the commonly prevalent heart health issue among people. Though medications are used to control higher blood pressure issues, a longer run diet is one of the best preventive methods for managing hypertension. Following a well-balanced diet for hypertension can also reduce your medicine intake keeping your heart healthy.
DASH (Dietary Approach to Stop Hypertension) diet is recommended to prevent & treat hypertension in patients suffering from high B.P. Here is the list of foods that can help in preventing your high blood pressure and are commonly available –
Ø Citrus Fruits: All citrus fruits like oranges, kiwi, grapefruit, lemons, berries, raspberries, star fruit, pineapple, tomatoes, etc. are loaded with minerals and other nutrients that support in lowering blood pressure.
Ø Salmon & Other Fatty Fishes: Fatty fishes are excellent sources of healthy fats & omega-3 fatty acids and thus have significant heart health benefits & B.P. lowering properties. They decrease the levels of oxylipins, which are the vessel constricting compounds, thus reducing the inflammation in vessels and lowering the increased blood pressure. Higher intake of omega-3 fatty acid is found to be significantly associated with lower blood pressure in many research studies.
Ø Pumpkin Seeds: Pumpkin seeds are gaining popularity as they are small packets of high nutrition values. Pumpkin seeds are a highly concentrated source of magnesium, potassium, arginine, and amino acids required for nitric oxide production which relaxes the blood vessels & lowers blood pressure. Its oil has shown significant effects in lowering B.P. in many studies.
Ø Beans & Lentils: They are fiber-rich and are loaded with magnesium & potassium. Various studies have shown their blood pressure lowering effects.
Ø Amaranth: Consuming whole grain amaranth flour & its products lowers your B.P. It is rich in magnesium and thus proves to be beneficial for lowering B.P.
Ø Tomatoes: They are loaded with nutrients, particularly potassium & lycopene. Lycopene has been found closely linked to a significant reduction in B.P.
Ø Flax Seeds: They are one of the super seeds and are concentrated with healthy fats, omega fatty acids, fiber, and minerals like potassium & magnesium. Studies say that when consumed as whole seeds regularly they lower B.P.
Ø Beets, Beets Greens & Beet Juice: They are exceptionally highly nutritious and are proven to support healthy heart health. They are rich in nitrates which have vessel relaxing and blood pressure-lowering properties. Though some studies say that their impact on lowering B.P. is short-lived, they are still considered one of the great foods for hypertension.
Ø Spinach: Spinach has higher amounts of nitrates. Besides this, it is also loaded with antioxidants, calcium, potassium & magnesium, and is also easily available, which makes spinach an excellent food for hypertensive patients.
Ø Herbs & Spices: Herbs & spices are packed with powerful compounds which help reduce blood pressure & relax the blood vessels. Cilantro, lack cumin, lemongrass, ginseng, cardamom, sweet basil, etc. have an excellent blood pressure-lowering potential. Learn to manage Disease with Nutrition and Diet.
Including these in the daily diet, helps to manage hypertension in a much better way. These 10 foods mentioned above are beneficial for overall health also.
Make sure you exercise daily and follow a good lifestyle as well.