While there is no single food that you can eat to lower your blood pressure, a healthy eating plan that incorporates all of the necessary components can help. Whole grains provide minerals such as magnesium, which works with the calcium in low-fat dairy to improve your health.
Fruit and vegetables provide potassium. Potassium reduces the effect of sodium and decreases the tension in your blood vessels. These are all important to maintain good health and maximize blood pressure control. Potassium-rich foods promoted by the American Heart Association to help reduce blood pressure include:.
Highly processed foods, saturated fats, salt, fried food, and excessive alcohol intake should be avoided. These can elevate blood pressure, according to Dr.
Exceeding your recommended daily calorie intake is also bad for your blood pressure. Too many calories causes weight gain. Diets high in sodium, which is found in many smoked or cured foods and sauces, can also raise blood pressure.
Consult a doctor or dietitian about possible food-drug interactions before changing your diet. Overall, to improve your heart health, eat a low-sodium diet including lean meat and less added sugars. Read food labels to help reduce your sodium intake and avoid foods with high sugar content, like certain salad dressings and fruit juices. Fasting can be beneficial to lower high blood pressure, because it may decrease your total sodium or calorie intake.
Bile acids can help lower blood pressure. Intermittent fasting is a very popular trend. Landsman says. Although fasting may reduce blood pressure, the magnitude of reduction is less than it is with weight loss. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.
Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications 1. A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels 1 , 3.
Citrus fruits , including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. A 5-month study involving Japanese women demonstrated that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric acid and flavonoid content of lemons 5.
Studies have also shown drinking orange and grapefruit juice may help reduce blood pressure. Yet, grapefruit and grapefruit juice can interfere with common blood-pressure-lowering medications, so consult your healthcare provider before adding this fruit to your diet 4 , 6.
Fatty fish are an excellent source of omega-3 fats , which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins 4. A study in 2, healthy people found that those with the highest blood levels of omega-3 fats had significantly lower SBP and DBP than those with the lowest blood levels of these fats.
Higher omega-3 intake has also been associated with a lower risk of hypertension 7 , 8. In people with high blood pressure, every 0. One cup grams of Swiss chard packs mg of this important nutrient Magnesium is also essential for blood pressure regulation. It helps reduce blood pressure through several mechanisms, including by acting as a natural calcium channel blocker, which blocks the movement of calcium into heart and arterial cells, allowing blood vessels to relax Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.
Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP, compared with a placebo group Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium.
Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels. A review of 8 studies that included people indicated that, when exchanged for other foods, beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension Berries have been associated with a variety of impressive health benefits , including their potential to reduce heart disease risk factors like high blood pressure.
Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color. Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules, which may help reduce blood pressure levels. However, more research in humans is needed to confirm these potential mechanisms Blueberries, raspberries, chokeberries , cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects Eating whole grains like amaranth may help lower your blood pressure levels.
Studies show that diets rich in whole grains may decrease your risk of high blood pressure. Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP Carrots are high in phenolic compounds, such as chlorogenic, p -coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation , which may help lower blood pressure levels Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure.
These changes can reduce hypertension. One study reported that garlic extract reduced both systolic and diastolic blood pressure in hypertensive people. 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. Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health.
Eating probiotics can have a modest effect on high blood pressure, according to a review of nine studies. Some people prefer to take concentrated probiotic supplements every day. Probiotic supplements are available for purchase online. Lentils are a staple of many diets around the world, as they are an excellent source of vegetarian protein and fiber. In , researchers who studied the effects of a diet rich in pulses on rats reported decreased levels of blood pressure and cholesterol.
Lentils are very versatile. Many people use them as a vegetarian alternative to minced beef or to add bulk to salads, stews, and soups.
A range of lentils is available for purchase online. The America Heart Association has reported that yogurt may reduce the risk of high blood pressure in women. The researchers found that middle-aged women who consumed five or more servings of yogurt each week for 18—30 years showed a 20 percent reduction in the risk of hypertension when compared to similarly aged women who rarely ate yogurt.
The men in the study did not appear to have the same benefits, but their yogurt intakes tended to be lower. Unsweetened yogurts, such as natural or Greek yogurts, tend to have more benefits.
Enjoy them with fruit, nuts, or seeds for a healthful snack or dessert. Drinking 1 cup of pomegranate juice daily for 28 days can lower high blood pressure in the short term, according to the findings of a study from While pomegranates can be enjoyed whole, some people prefer the juice. When buying pre-packaged pomegranate juice, check to ensure that there is no added sugar.
Cinnamon may also help to reduce blood pressure, at least in the short-term. An analysis of three studies showed that cinnamon decreased short-term systolic blood pressure by 5. However, more research is needed. Add cinnamon to the diet by sprinkling it over oatmeal or freshly chopped fruit, as an alternative to sugar. Cinnamon is available to purchase in various forms.
One study reported that including pistachio nuts in a moderate-fat diet may reduce blood pressure during times of stress. This may be because a compound in the nuts reduces the tightness of blood vessels.
It is important to note that the California Pistachio Commission of Fresno and the American Pistachio Growers funded this small-scale study. Other studies have found that other nuts, such as almonds , had a similar effect. Snack on plain pistachios, toss them into salads, or blend them into pestos.
Unsalted nuts are more healthful and available to purchase online. While some foods may relieve hypertension, others can cause substantial increases in blood pressure. Sodium can significantly raise blood pressure. According to the findings of a review from , lowering salt intake by 4.
The caffeine in coffee , tea, cola, and energy drinks can cause short-term spikes in blood pressure. A review of five trials found that drinking up to 2 cups of strong coffee can increase both systolic and diastolic blood pressure for 3 hours after consumption.
0コメント