High blood pressure, or as commonly called ‘hypertension,’ is a silent yet widespread medical condition that affects millions of individuals around the world. Although often described as a ‘silent killer’ as its symptoms might not be noticeable, high blood pressure can contribute to the development of serious cardiovascular diseases such as strokes and heart attacks, if not properly managed.
It is important to understand that making healthier food choices can profoundly impact blood pressure and general well-being. While medications are commonly used to manage and reduce blood pressure, a natural way to get your blood pressure down is through a good diet. Incorporating specific foods into your diet can naturally help to lower blood pressure and overall improve the health of the cardiovascular system.
In this article, we will examine the diverse foods that can help reduce blood pressure. These foods are not only delicious but nutritious as well. They contain powerful and unique compounds that can enhance cardiovascular health. By understanding the specific benefits that these foods provide, you can make better dietary choices to keep hypertension at bay and support your overall health.
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What causes high blood pressure?
There is no one cause of high blood pressure as the condition can be influenced by diverse factors that include diet, genetics, obesity, psychological factors such as stress, and certain medical conditions. Genetically, individuals whose families have a history of hypertension are more likely to experience high blood pressure. The variation in genetics can affect how one’s body regulates blood vessel function, water balance, and the regulation of sodium, all of which are essential for balancing blood pressure levels.
A diet high in sodium can cause hypertension by making the body retain water, elevating the volume of blood and as a result, increasing the pressure of blood. Another factor is a lack of physical activity or obesity. Excess weight increases the heart’s workload thus increasing the demand for blood for the transportation of nutrients and oxygen, the result is an increase in blood pressure.
Age can also contribute to the risk of high blood pressure. As we age, the blood vessels lose elasticity, thus increasing blood pressure. In addition, gender can also be a determining factor. Men have a higher risk of experiencing high blood pressure when young, and women have a higher risk after menopause.
What to eat to lower blood pressure naturally
As earlier mentioned, a diet high in sodium increases one’s risk of developing high blood pressure because it causes the body to retain more water and increase the volume of blood consequently putting pressure on blood vessels. A good diet to lower and maintain blood pressure levels should include foods high in potassium such as leafy greens, soluble fiber such as garlic, omega-3 fatty acids such as mackerel, and foods rich in nitrate like beetroot. These nutrients and compounds together aid in reducing blood pressure and can also support the healing process of lowering inflammation and improving blood circulation. Let us dive more into these foods.
1. Swiss chard
Swiss chard is a leafy green vegetable that is loaded with nutrients and antioxidants that are beneficial for lowering blood pressure. Swiss chard is loaded with potassium, which is one of the vital nutrients that can help counter the effects of sodium. When you eat foods that contain significant amounts of potassium like Swiss chard, it can help the kidneys get rid of sodium through urine thereby reducing blood pressure.
Moreover, Swiss chard contains magnesium that can aid the relaxation of blood vessels, which can reduce blood pressure. Magnesium can also support the overall health of the heart, which can regulate nerve and muscle function. In addition, Swiss chard contains fiber and calcium that can help maintain regular blood pressure and reduce cholesterol levels, which is beneficial for reducing the risk of cardiovascular diseases.
2. Mackerel
Mackerel is high in omega-3 fatty acids, which have been shown to have an effect on heart health and reduce blood pressure. Omega-3 fatty acids can help decrease inflammation in the blood vessels and boost their elasticity, which can decrease blood pressure. High levels of triglyceride are associated with a heightened risk of hypertension. Omega-3 fatty acids can also help to reduce the levels of triglycerides, which can increase the risk of stroke and heart disease, and enhance cardiovascular health.
In addition to reducing the levels of triglycerides, mackerel can also aid in increasing the levels of high-density lipoprotein (HDL), which is good cholesterol. A healthy profile of good cholesterol can aid the enhancement of cardiovascular health and reduce high blood pressure. The omega-3 fatty acids in mackerel can also prevent the risk of blood clots, thereby improving blood flow and decreasing blood pressure.
3. Pistachios
Pistachios are a nutritious and delicious nut that is great for lowering blood pressure. They are rich in numerous beneficial nutrients and compounds that can help heart health. They are filled with potassium, which can counter the effects of sodium and boost the functions of the blood vessels.
In addition, pistachios are packed with magnesium and healthy fats that can help relax the muscle cells within the artery walls leading to the relaxation and widening of blood vessels. Relaxation of the blood vessels can help support the free flow of blood and reduce blood pressure. Moreover, pistachios possess antioxidant qualities that can help decrease inflammation and stress in the body. Oxidative stress and inflammation can damage blood vessels thereby contributing to hypertension.
4. Raspberries
If you are looking for a fruit that is nutritious and contributes to reduced blood pressure, then you need to add raspberries to your diet. Raspberries have many health benefits due to the numerous minerals and vitamins that they contain. They contain potassium, which is beneficial for lowering blood pressure.
Raspberries also possess diverse antioxidants such as vitamin C, anthocyanins, and quercetin, which can help neutralize harmful radicals, thereby adding to the prevention of atherosclerosis, a condition that contributes to high blood pressure. Additionally, raspberries contain good amounts of magnesium, which aids in the relaxation of blood vessels.
5. Beetroot
Commonly referred to as beets, beetroots are always a great addition to diverse recipes. This root vegetable has gained popularity over the years for its ability to help decrease blood pressure naturally thanks to its numerous minerals, vitamins, and bioactive compounds. Beetroots contain nitrates, which can be converted by the body into nitric oxide. Nitric oxide can help the relaxation of blood vessels, which can improve blood flow and reduce pressure on the arteries.
Beetroot contains folate, which helps in the conversion of homocysteine, an amino acid that when at high levels can increase the risk of heart disease. By reducing the levels of homocysteine, folate can offer protection to the cardiovascular system and reduce the complications that might happen because of hypertension.
6. Garlic
Garlic has been used for years to treat many ailments including high blood pressure. The major compound in garlic, allicin, which is responsible for its unique smell, offers many health advantages that include reducing blood pressure naturally. Allicin boosts vasodilatory effects, the widening and relaxation of blood vessels, which can aid in the reduction of blood pressure.
The development of hypertension can ruin the lining of the blood vessels and add to their stiffness. By decreasing oxidative stress, garlic can improve the flexibility and integrity of blood vessels. Moreover, garlic can aid in the reduction of bad cholesterol levels, thereby preventing the buildup of plaques in the arteries. Another reason to add garlic to your diet is that it can enhance immune function, thereby contributing to overall well-being.
7. Oats
Oats are loaded with soluble fiber particularly beta-glucan that can aid in the reduction of cholesterol levels and boost heart health. Beta-glucan is known for its potency to reduce cholesterol levels by forming a gel-like substance in the gut that binds to cholesterol and promotes its excretion. By reducing the levels of cholesterol, beta-glucan can improve blood flow and consequently reduce blood pressure.
The high composition of fiber in oats can help with weight management. The maintenance of a healthy weight is vital for managing blood pressure, as obesity can put pressure on the heart and increase the risk of hypertension. The fiber in oats can overall help to control appetite and improve the feelings of fullness.
Conclusion
To lower blood pressure naturally, it is important to incorporate foods that contain nutrients and minerals that can aid the balance of blood pressure. Some of the foods for lowering blood pressure naturally include oats, mackerel, garlic, Swiss chard, and beetroots. Each of these foods offers unique advantages that include the reduction of inflammation, improved blood vessel function, and overall support for heart health. By regularly consuming these foods, you can maintain healthy blood pressure levels.
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