11 beneficial foods to eat if you have high blood pressure
Which foods lower high blood pressure (photo: Freepik)
Cardiovascular diseases are among the leading causes of death. High blood pressure, also known as hypertension, is a key factor in cardiovascular diseases, increasing the risk of heart attack and stroke, according to Best Life Online.
Doctor of Medical Sciences, oncologist, and hematologist Daniel Landau emphasized the importance of long-term treatment for arterial pressure.
A healthy diet and physical exercise are perhaps the most crucial actions one can take to maintain healthy blood pressure and heart health. Certain foods can assist in this effort.
Gradually incorporating heart-healthy foods into your diet is more sustainable than attempting drastic changes. It is important to take consistent small steps to develop heart-healthy habits.
Additionally, the doctor identified 11 of the best foods to eat if you have high blood pressure.
Low-sodium foods
Consuming foods low in sodium can significantly help reduce blood pressure. Consuming more than 1500 mg of sodium a day is associated with increased blood pressure and water retention.
Water retention puts strain on the arteries.
Focus on homemade meals where you can control the amount of salt, or opt for low-sodium dishes at the grocery store or restaurant.
This can greatly help lower blood pressure and maintain health.
Berries
Blackberries, raspberries, strawberries, cranberries, and blueberries contain antioxidants that also help stabilize blood pressure.
Cardiologist Nieca Goldberg mentioned that blueberries are particularly effective in reducing the risk of hypertension. They contain anthocyanins, which increase nitric oxide levels, a chemical used to lower blood pressure.
Fish
Consuming at least two servings of fish per week can help lower blood pressure in several ways.
It is an excellent source of lean protein, which can help regulate appetite and metabolism. This, in turn, can help people reduce body fat percentage and overall body mass, significantly lowering blood pressure.
Some types of fish, like anchovies, salmon, and trout, are great sources of omega-3 fatty acids, which are associated with reduced blood pressure and heart health.
Olive oil
Consuming olive oil can also help improve blood pressure, especially if you use it instead of industrial seed oils.
Extra virgin olive oil is rich in both monounsaturated fats and powerful antioxidants called polyphenols.
Both are linked to improved metabolism, including lower blood pressure. Olive oil should be used as a replacement for other refined and less healthy oils and fats.
Beets
Vegetables generally have very little sodium and are high in fiber, making them an excellent choice for controlling blood pressure.
Studies have shown that consuming 25 to 30 grams of fiber per day can improve many health indicators, including blood pressure.
Beets are not only high in fiber but also have high levels of nitrates, natural chemicals that the body converts into nitric oxide. This improves blood circulation and, in turn, can lower blood pressure.
Almonds
Nuts like almonds are also beneficial for blood pressure, not to mention blood sugar and cholesterol levels.
Almonds contain many healthy fats and magnesium. Unlike carbohydrates, healthy fats can help regulate hunger and metabolism.
Magnesium is also linked to lower blood pressure, making almonds an excellent choice for meeting daily nutritional needs.
Broccoli
Consuming broccoli four times a week is associated with lower blood pressure compared to people who eat it once a month.
These benefits can be attributed to the high levels of calcium and magnesium in broccoli.
Bananas
Sodium and potassium are electrolytes that help the body maintain fluid and blood volume. If you aim to improve your blood pressure, you should reduce sodium intake while increasing potassium intake.
Bananas are a vital source of potassium, which helps regulate blood pressure. People with low potassium levels can face various issues, including heart rhythm disturbances and complications with blood pressure.
Avocado
Bananas are not the only fruit high in potassium that can help lower blood pressure. Avocados are also rich in potassium, as well as omega-3 fatty acids, which can reduce the risk of hypertension and improve blood pressure levels.
Beans and legumes
Beans and legumes are another heart-healthy food that can help lower blood pressure.
If you buy canned beans, it's important to make sure the label says "no added salt."
Citrus fruits
Citrus fruits are high in flavonoids, antioxidants that relax blood vessels, thereby lowering blood pressure. Doctors recommend making them a part of your daily diet if you want to reduce your blood pressure levels.
It's important to know that juice typically has a high sugar content, which can negatively impact your health if consumed in excess.
Earlier, we reported on which foods can help avoid anxiety and depression.
We also wrote about which foods should be eaten for a good mood.
