High blood pressure or Hypertension is one of the biggest health threats which many people face around the world, as it can lead to strokes and heart attacks.
However, while many people already know that, few are aware their blood pressure is high (unless their doctor tells them) because there are usually no symptoms.
According to Healthline over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both.
Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to reduce blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.
Nutritionists suggest that individuals should follow a heart-healthy diet for all people with high blood pressure, including those on blood-pressure-lowering medications.
A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels.
Below are foods to eat to lower high blood pressure.
Green veggies
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Eating your leafy greens has many nutritional benefits, but Healthline also notes it can help combat high blood pressure. It is best to opt for Romaine lettuce, kale, spinach, and Swiss chard which contain high levels of potassium, which in turn helps your body remove salt through urine. Less sodium means lower blood pressure.
Berries
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Berries contain loads of health benefits, including their potential to reduce heart disease and risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that gives berries their vibrant colour.
Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects.
Salmon and other fatty fish
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Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels. Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits.
These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins.
Citrus fruits
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Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They contain loads of vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure
According to research, drinking orange and grapefruit juice may help reduce blood pressure.
Potatoes
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Supernutritious says that when potatoes are non-fried they can deliver a lot of health benefits – including lowering your blood pressure. According to Prevention, the source says one medium-sized sweet potato (with the skin intact) delivers 15-percent of your daily intake of potassium (and 10-percent without the skin).
Carrots
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Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels.
According to Healthline it is best to eat carrots when they are raw as it is more beneficial for reducing high blood pressure. A study that included 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels.
Also see: Health benefits of garlic
