High blood pressure, also known as hypertension, is a condition wherein the long-term force of the blood against the artery walls is high enough that it may eventually cause health problems such as heart diseases, kidney diseases, stroke and more. It is also known as a silent killer since it produces no symptoms for years.
Fortunately, a proper diet rich in potassium, magnesium, and fiber and lower in sodium can naturally lower blood pressure without the negative side effects commonly associated with pharmaceutical medications.
Below is the list of foods that we can incorporate into our diet to naturally lower down high blood pressure.
High amounts of polyphenols and vitamin C are present in berries like blueberries and strawberries. These important components can help fight inflammation in the arteries. Studies revealed that everyday consumption of berries for eight weeks can cause a significant decrease in blood pressure in people who have mild hypertension. Simply incorporate them into a healthy fruit salad or add them to smoothies.
This ruby-colored delight is loaded with antioxidants and phytochemicals. In a study published in the Journal of Nutrition, results showed that drinking one glass of beetroot juice daily is enough to significantly reduce blood pressure in people with hypertension. In addition to its potassium and magnesium, this effect is mainly attributed to its nitric oxide compound that can help lower cholesterol and blood pressure. Moreover, its B vitamins also help improve nerve function, helping maintain a strong regular heartbeat.
Obtain this benefit by regularly drinking beetroot juice. Also, tossing beetroot into a healthy salad (combined with carrots) can give effective results.
Extra Virgin Olive Oil
This is one of the best superfoods that we can always add to our meals. In a study which was published in the American Journal of Hypertension, researchers have found that everyday consumption of polyphenols from olive oil for two months can lower systolic and diastolic blood pressure by 7.61 and 6.65 points.
Moreover, in a study in the March 27 issue of the journal Archives of Internal Medicine reports results showed that people on high blood pressure medications may be able to reduce their amount of medicine if they substitute extra-virgin olive oil for other types of fats in their diet.
L. Aldo Ferrara, MD, associate professor of internal medicine at the Frederico II University of Naples in Naples, Italy, and the study’s lead author, says:
“The most important finding in this study is that the daily use of olive oil, about 40 grams per day (about four tablespoons), markedly reduces the dosage of [blood pressure medication] by about 50% in hypertensive patients on a previously stable drug dosage.”
Leafy greens are loaded with potassium that helps our kidneys get rid of more sodium through our urine. This, in turn, lowers our blood pressure.
In addition to potassium, leafy greens also contain magnesium that helps reduce blood pressure by dilating blood vessels.
Consume more of spinach, kale, arugula, and romaine lettuce for maximum effects.
Garlic is a well-known superfood and remedy for various illnesses. Its sulphur containing active compound allicin is the one responsible for its multiple health benefits which include reducing hypertension. Alliinase is an enzyme that is released when we crush, chop or chew raw garlic. It then undergoes a series of reactions, resulting in the formation of allicin. Enjoy this benefit by eating raw garlic.
This tart-flavored beverage is made by steeping parts of the hibiscus plant (flowers and stem) in boiling water. It is rich in powerful antioxidants and may lower blood pressure.
In research, six weeks of hibiscus tea consumption was able to significantly decrease systolic blood pressure in people with high blood pressure as compared to the placebo group.
Aside from this, the tea can also improve blood flow and lower down the risk of cardiovascular diseases.