High blood pressure is a serious medical condition that affects both physical and mental health. It is a growing phenomenon in the world, with rates that have increased over the years. There are a number of factors that can contribute to it, and making sure you have a diet that is rich in healthy fats, low in sugar, and high in magnesium and potassium is a great way to manage this condition. To help you with this, we have compiled a list of five foods that are great for lowering blood pressure.
1. Citrus Fruit
The citrus fruit has many health benefits and one of them is its ability to help lower blood pressure. Citrus fruits are rich in potassium and the enzyme citrate lyase which is what lowers blood pressure. Citrate lyase helps the body regulate sodium and fluid levels by converting citrate into sodium and water. The citrate lyase enzyme is found in citrus fruits like oranges, grapefruit, lemons, limes, and tangerines.
2. Pumpkin seeds
Pumpkin seeds are rich in magnesium, which has been shown to lower blood pressure. The magnesium found in pumpkin seeds is not the same as the magnesium found in supplements. One study showed that when participants ate pumpkin seeds, their systolic blood pressure dropped by an average of 8.5 points. By comparison, when participants ate a placebo, their systolic blood pressure only dropped by an average of 3.6 points. Pumpkin seeds are a great way to eat healthy and prevent high blood pressure.
3. Berries
Berries are a great source of antioxidants that have been proven to help lower blood pressure and prevent heart disease. Antioxidants help keep your cells from being damaged by free radicals and fight against the aging process. Berries also have an impressive amount of potassium, which helps regulate blood pressure and keep your heart healthy.
Blueberries, in particular, are high in anthocyanins, which are responsible for the berries’ blue color and have been shown to promote heart health. A 2018 study found that blueberries may help reduce blood pressure and improve arterial stiffness, both of which are risk factors for heart disease.
4. Pistachios
Pistachios are a type of nut that is known to have many health benefits. One of these benefits is that pistachios can help to lower blood pressure. This is because pistachios contain an amino acid called arginine, which is known to help blood vessels to relax. This means that blood can flow more easily through the vessels, and the pressure is lowered. Pistachios also contain other nutrients that are beneficial for blood pressure, such as potassium and magnesium.
5. Salmon And Other Fatty Fish
Studies show that eating salmon and other fatty fish can help lower blood pressure. The omega-3 fatty acids in fish help to keep blood vessels healthy and prevent plaque buildup. Plaque can narrow blood vessels and make it difficult for blood to flow properly. This can lead to high blood pressure. In addition to eating fish, you can also take fish oil supplements to get the same benefits.
Making smart food choices is one important way to help keep your blood pressure in check and reduce your risk of heart disease. Incorporating more fruits, vegetables, and seeds into your diet can help lower blood pressure and keep your heart healthy.
