Lower your blood pressure with these 21 power foods, and avoid these common dietary pitfalls

Time of India

a day ago

High blood pressure
is more common than most people realize. Experts now warn that nearly half of all adults in the United States are infected, and many are unaware.
However, there is good news: the right foods may be as effective as medication.
According to a recent study, the
DASH diet
, which is high in foods that are good for the heart, may be just as successful at lowering
blood pressure
as medicine. According to the
Centers for Disease Control
, only a small percentage of Americans are managing their
hypertension
, even though nearly half of them have it, as per a report by Today.
According to the study, which polled 15,000 adults with high blood pressure, diabetes, or high cholesterol who are 20 years of age or older, more and more people, especially women and young adults, do not know they have these conditions.
According to estimates, 1 in 6 adults in the United States did not know they had high blood pressure as of 2023.
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What's really causing your blood pressure to spike?
High blood pressure damages the arteries and can result in heart disease, stroke, kidney issues, dementia, and other
health
issues. It is frequently referred to as "the silent killer" because the afflicted individual does not experience it.
Diabetes, family history, lifestyle decisions, and lack of sleep are risk factors for high blood pressure. It has been discovered that short sleep duration, especially less than seven hours per night, increases the risk of high blood pressure, especially in women.
Blood pressure spikes in the evening and the following day are more likely to result from disturbed sleep.
The risk of hypertension can also be increased by ongoing stress, including high levels of stress hormones. Stress at a young age can raise the risk later in life. Some individuals may be predisposed to hypertension when consuming foods high in salt, or they may have genes that make them more susceptible.
One way to manage hypertension is to eat better and exercise more. The DASH diet aims to reduce sodium consumption and promote gut health, both of which may contribute to the management of blood pressure.
Lowering blood pressure with these 21 food items:
One way to reduce blood pressure is to eat a diet that includes 21 foods known to do just that, as per a report by Today.
Avocado: Five or more servings per week can reduce hypertension in women by 17%. Avocados are high in potassium, which reduces blood pressure by counteracting the effects of sodium.
Beets: One cup of beet juice can help lower blood pressure by improving the function of the blood vessels.
Pomegranate: Pomegranate fruit and juice can help reduce inflammation, blood pressure, and the risk of certain cancers.
Lemons: The minerals and citric acid found in lemons and citrus fruits have been linked to reduced hypertension.
Dried apricots: Potassium widens blood vessels and helps the kidneys excrete excess sodium from the body. They contain 378 milligrams of potassium in half a cup.
Dark chocolate has been shown to help lower blood pressure due to its high flavonoid content. A 2021 study discovered that participants who consumed the most flavonoid-rich foods, such as dark chocolate, had the lowest systolic blood pressure.
Coffee: Drinking three or more cups of coffee per day may reduce blood pressure. However, moderate coffee consumption (2 cups or more per day) has been linked to an increased risk of cardiac death in people with severe hypertension.
Almonds: Consuming 50 grams of almonds per day for one month has been linked to increased levels of antioxidants in the blood, improved blood flow, and lower blood pressure.
Celery: Consuming celery may help reduce inflammation and oxidative stress, lowering cardiac risk factors like high blood pressure.
Spinach: Eating just one cup of leafy greens per day, such as spinach, can significantly lower the risk of heart disease.
Apples: Apples (particularly their peels) are high in flavonoids, which have been linked to lower blood pressure.
Wild salmon: Lean proteins can help reduce blood pressure. According to a 2020 study, olive oil is "the optimal fat choice in management protocols for hypertension in both healthy and cardiovascular disease patients."
Pistachios: Research has shown that pistachios can significantly lower blood pressure.
Yogurt: Yogurt's high concentration of micronutrients calcium, magnesium, and potassium may help lower blood pressure.
Pumpkin seeds: A 2019 animal study discovered that rats fed 4% pumpkin seeds or pulp had 20% lower blood pressure than rats on a control diet.
Cinnamon: Add some blood pressure-friendly spices to your spice cabinet. A 2021 randomized controlled trial discovered significant reductions in systolic blood pressure when 1500 mg of cinnamon was added to the diet for 90 days.
Oregano: Those who consumed the most herbs and spices, combined with a blood pressure response, had lower blood pressure readings 24 hours later.
Garlic: People with lower blood pressure were more likely to consume garlic in their diet.
Blueberries: The compound responsible for blueberries' deep color has been shown in studies to lower blood pressure.
Tea: Research indicates that specific teas, particularly green and black varieties, possess compounds that may facilitate vasodilation and diminish the risk of hypertension.
Hypertension Supplements
Vitamin D supplements can reduce the risk of hypertension in elderly obese people.
Omega-3 fatty acids, specifically fish oil containing EPA and
DHA
, can lower blood pressure.
Higher omega-3 intake can reduce the risk of cardiovascular disease by lowering inflammation and blood pressure.
Coenzyme Q10 (CoQ10) could help lower systolic blood pressure.
Vitamin C supplementation may also help with hypertension.
What common dietary pitfalls should you avoid?
Individuals with hypertension should restrict sodium consumption to 1,500 milligrams or fewer daily, eschew processed and ultraprocessed foods, and avoid processed red meat products. Seek low-sodium canned goods and sugar-laden beverages, baked confections, and confections.
Moderate alcohol intake is a notable risk factor for hypertension; therefore, it is advisable to limit or completely abstain from it. Consistent physical exercise, sufficient sleep, stress reduction, weight management, alcohol moderation, and cessation of smoking can also be beneficial.
Alongside diet, regular physical activity, sufficient sleep, stress management, weight reduction, and smoking cessation can also aid in the management of hypertension.
FAQs
What is an easy way to start lowering my blood pressure with food?
Include more potassium-rich foods in your meals, such as avocados and spinach, to help flush excess sodium from your system.
Can skipping sleep or being stressed actually raise my blood pressure?
Yes, both inadequate sleep and chronic stress can increase your risk of hypertension, particularly in women.