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Hypertension or high blood pressure is the most common preventable risk factor for heart disease.
Over a billion people worldwide have high blood pressure, which is defined as systolic blood pressure (SBP) of 130 mm Hg or higher, diastolic blood pressure (DBP) of more than 80 mm Hg, or both.
Blood pressure medications, such as angiotensin-converting enzyme (ACE) inhibitors, are commonly used to lower blood pressure.
However, lifestyle changes, including dietary changes, can help lower blood pressure to normal levels and lower the risk of heart disease.
People with high blood pressure, including those on blood pressure medications, should eat a nutritious, heart-healthy diet.
Here are the 10 best foods for high blood pressure.
Despite their diminutive size, pumpkin seeds are incredibly nutritious.
They contain concentrated amounts of nutrients that are crucial for regulating blood pressure, such as magnesium, potassium, and arginine, an amino acid required for the production of nitric oxide, which is necessary for relaxing blood vessels and lowering blood pressure.
They are also proven to be a potent natural treatment for high blood pressure.
According to a study involving 23 women, taking 3 grams of pumpkin seed oil daily for six weeks significantly lowered SBP compared to a placebo group.
Fibre, magnesium, and potassium are just a few of the nutrients found in beans and lentils that help control blood pressure.
Eating beans and lentils may help lower high blood pressure levels, according to numerous studies.
Beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension, according to a review of 8 studies with 554 participants.
Berries have several remarkable health advantages, including the potential to lower risk factors for heart disease like high blood pressure.
Antioxidants, such as anthocyanins, the pigments that give berries their vivid colour, are abundant in berries.
Anthocyanins have been demonstrated to raise blood levels of nitric oxide and decrease the synthesis of blood vessel-restricting molecules, which may aid in lowering blood pressure.
However, to validate these potential mechanisms, additional human research is required.
Some of the berries that have been linked to lowering blood pressure include blueberries, raspberries, chokeberries, cloudberries, and strawberries.
Carrots are a staple vegetable in many people's diets because they are crunchy, sweet, and nourishing.
The phenolic compounds found in high concentrations in carrots, such as chlorogenic, p-coumaric, and caffeic acids, relax blood vessels and reduce inflammation, which may lower blood pressure.
Carrots can be eaten either raw or cooked, but eating them raw may be better for lowering high blood pressure.
According to a study with 2,195 participants aged 40 to 59, eating raw carrots was significantly linked to lower blood pressure.
Another small study of 17 participants found that drinking 16 ounces (473 mL) of fresh carrot juice every day for three months reduced SBP but not DBP.
Potassium and the carotenoid pigment lycopene are two of the many nutrients found in abundance in tomatoes and tomato-based products.
Eating foods high in lycopene, like tomato products, may help lessen heart disease risk factors like high blood pressure.
Lycopene has been strongly linked to beneficial effects on heart health.
According to a review of 21 studies, eating tomatoes and tomato-related products lowers blood pressure and may lower your risk of developing heart disease and dying from it.
It is well known that broccoli has many health benefits, including those for our circulatory system.
For instance, incorporating this cruciferous vegetable into your diet might be a wise move to lowering blood pressure.
Flavonoid antioxidants found in abundance in broccoli may help lower blood pressure by improving blood vessel function and elevating nitric oxide levels in the body.
According to a study with data from 187,453 individuals, those who consumed four or more servings of broccoli per week were at a lower risk of developing high blood pressure than those who consumed the vegetable no more than once per month.
Strong chemicals found in some herbs and spices may help blood vessels relax and lower blood pressure.
Animal and human studies have demonstrated the potential for several herbs and spices to lower blood pressure, including celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger.
Beets and spinach both contain a lot of nitrates. The latter is also a great option for people with high blood pressure because it is packed with antioxidants, potassium, calcium, and magnesium.
In a study involving 27 participants, those who ate 16.9 ounces (500 mL) of a high-nitrate spinach soup every day for seven days saw decreases in both SBP and DBP compared to those who ate low-nitrate asparagus soup.
Additionally, the spinach soup reduced artery stiffness, which could lower blood pressure and enhance heart health.
Citrus fruits, such as grapefruit, oranges, and lemons, may significantly lower blood pressure.
They contain a wealth of vitamins, minerals, and plant compounds that may help maintain the health of our hearts by lowering risk factors for heart disease like high blood pressure.
A five-month study involving 101 Japanese women found a significant correlation between daily lemon juice consumption and walking and decreases in SBP.
The effect was attributed to the citric acid and flavonoid content of lemons.
Consuming orange and grapefruit juice has also been linked in studies to lower blood pressure.
However, grapefruit and grapefruit juice can conflict with widely used blood pressure-lowering drugs.
Omega-3 fats, which have a significant positive impact on heart health, are a fantastic source of fatty fish.
By reducing inflammation and oxylipin levels, which constrict blood vessels, these fats may aid in lowering blood pressure.
Increased consumption of fatty fish rich in omega-3 has been linked in research to lower blood pressure levels.
Omega-3 blood levels were measured in a study of 2,036 healthy individuals, and it was discovered that those with the highest levels had significantly lower SBP and DBP than those with the lowest levels.
A lower risk of hypertension has also been linked to higher omega-3 intake.
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