Foods for High BP

Foods for high BP. When blood pressure is continuously too high, it is referred to as high blood pressure (hypertension). If addressed, this condition can lead to major health issues such renal disease, heart attacks, and strokes. It is frequently referred to as the “silent killer” due to the fact that it typically exhibits no signs, making routine examinations crucial. A nutritious diet, consistent exercise, weight loss, cutting back on alcohol and sodium, and, if required, medication are all part of managing it.

FOODS FOR HIGH BP

You can lower your blood pressure and lower your risk of heart disease by making dietary and lifestyle adjustments. In order to lower blood pressure, doctors may also prescribe drugs such angiotensin-converting enzyme inhibitors.
Blood pressure may be lowered by some foods, particularly those that are high in potassium and magnesium.

1. Low-fat yogurt;

foods for high bp

One of the primary nutrients that helps lower blood pressure is calcium, which os abundant in low-fat dairy products. Yogurt is an excellent source of protein, potassium, vitamins, and minerals that many be added to your diet, according to feller. One 12-ounce portion of low fat yogurt provides approximately 30% of the daily required calcium intake.

2. Bananas;

An average sized banana has approximately 420millgram of potassium. That is roughly 9% of the daily allowance that is advised. According to studies, diets lacking in potassium are linked to greater blood pressure and prest points out that potassium is excellent for controlling blood pressure. In addition to being high in fiber, bananas naturally sweeten smoothies, baked foods and frozen desserts. When bananas begin to go bad, peel them and freeze them.

3. Berries;

foods for high bp

Nitric oxide, which is abundant in berries and particularly in blueberries, is a gas that lowers blood pressure by increasing blood flow. According to a March 2015 study published in the Academy of Nutrition and Dietetics, consuming as little as one ounce of blueberries per day can drop blood pressure considerably.

4. Leafy greens;

Kale, spinach, collard greens, argula, swiss chard, beet greens, and romaine lettuce are among the many leafy greens that are a great source of magnesium and potassium. Together, these help control blood pressure, according to bland. Consider using your greens in omelets, smoothies, and sandwiches instead of just salads.

5. Beets;

foods for high bp

Also, like blueberries, beets are rich in nitric oxide, which lowers blood pressure. Beetroot juice can help reduce your systolic blood pressure by four to five mmHg, according to research. Incorporate beetroot juice into your diet and if you purchase store bought juice, ensure that sugar hasn’t been added.

6. Sweet potatoes;

Although, sweet potatoes, which are high in potassium and magnesium, are an integral part of a diet that lowers blood pressure. Additionally rich in fiber, sweet potatoes are heart- healthy.

Summary

When thinking about strategies to try to reduce high blood pressure, reducing processed foods and salt is usually the first thing that comes to mind. However, a heart-healthy diet consists of more than just consuming less salt.