10 foods that help to control high pressure

 

What is high blood pressure?

Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels) which carry the blood throughout the body. High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range. In most cases, no one knows what causes high blood pressure. What you eat can affect your blood pressure.

Hypertension and Nutrition

In most cases, no one knows what causes high blood pressure. What is known is that the foods you eat can affect your blood pressure, in both good ways and bad.

Foods to avoid

• Butter and margarine.
• Regular salad dressings.
• Fatty meats.
• Whole milk dairy products.
• Fried foods.
• Salted snacks.
• Canned soups.
• Fast foods.
• Deli meats.

What are some of the foods I should eat?

1. Berries

They found that those with the highest intake of anthocyanins — mainly from blueberries and strawberries — had an 8 percent reduction in the risk of high blood pressure, compared to those with a low anthocyanin intake.

2. Bananas

According to the American Heart Association, potassium reducesTrusted Source the effects of sodium and alleviates tension in the walls of the blood vessels.

Adults should aim to consume 4,700 milligrams (mg) of potassium daily. Other potassium-rich foods include:

• avocado
• cantaloupe and honeydew melon
• halibut
• mushrooms
• sweet potatoes
• tomatoes
• tuna
• beans

3. Beets

Drinking beet juice can reduce blood pressure in the short and long terms.

In 2015, researchers reportedTrusted Source that drinking red beet juice led to lower blood pressure in people with hypertension who drank 250 milliliters, about 1 cup, of the juice every day for 4 weeks. The researchers noticed some positive effects within 24 hours.

The researchers suggested that beet’s high levels of inorganic nitrate caused the reduction in blood pressure.

4. Dark chocolate

This sweet treat may lower blood pressure. A reviewTrusted Source of 15 trials suggests that cocoa-rich chocolate reduces blood pressure in people with hypertension or prehypertension.

Choose high-quality chocolate that contains a minimum of 70 percent cocoa, and consume a single square, or a piece measuring about 1 ounce, each day.

5. Kiwis

A daily serving of kiwi can reduce blood pressure in people with mildly elevated levels, according to results of one studyTrusted Source.

The researchers compared the effects of apples and kiwis on people with slightly high blood pressure.

6. Watermelon

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.

7. Oats

Oats contain a type of fiber called beta-glucan, which may reduceTrusted Source blood cholesterol levels. Beta-glucan may also lower blood pressure, according to some research.

Start the day off with a bowl of oatmeal, or use rolled oats instead of breadcrumbs to give texture to meat or vegetarian burger patties.

8. Leafy green vegetables

Leafy green vegetables are rich in nitrates, which help to manage blood pressure. Some research suggests that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.

Examples of leafy greens include:

• cabbage
• collard greens
• fennel
• kale
• lettuce
• mustard greens
• spinach
• Swiss chard

To consume a daily dose of green vegetables, stir spinach into curries and stews, sauté Swiss chard with garlic for a tasty side dish, or bake a batch of kale chips.

9. Garlic

Garlic is a natural antibiotic and antifungal food. Its main active ingredient, allicin, is often responsible for associated health benefits.

Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. Using garlic instead of salt can further promote the health of the heart.

10. Cinnamon

Cinnamon may also help to reduce blood pressure, at least in the short-term.

An analysisTrusted Source of three studies showed that cinnamon decreased short-term systolic blood pressure by 5.39 mm Hg and diastolic blood pressure by 2.6 mm Hg. However, more research is needed.