5 Foods That Will Lower Your Blood Pressure
It is estimated that 1 in 3 people suffers from hypertension, a disease which if unmanaged, can lead to strokes and heart attacks. The DASH Diet (Dietary Approaches to Stop Hypertension) is considered to be the most effective diet for blood pressure control. The DASH diet recommends low amounts of saturated fat and salt, and high amounts of nutrients such as magnesium, calcium, fiber, and slow carbohydrates. Here are five of the best foods to eat on the DASH diet:
1.Nuts
Nuts are extremely rich in magnesium, potassium, fiber, healthy fats and antioxidants that can help reduce blood pressure. In fact, the ability of nuts to improve hypertension has been documented over and over again in clinical studies. Nuts can be eaten as a snack, sprinkled on top of oatmeal or cereal, or even as a topping on salads.
2.Citrus fruits
Citrus fruits are an important source of potassium, a mineral important in the DASH diet. They also contain a natural flavonoid called hesperidin, which has been associated with a reduction in blood pressure and risk of heart disease. Hesperidin is so well known to benefit heart and blood vessel health that it is isolated and commercialized as a supplement. To enjoy its benefits naturally, increase your consumption of citrus and citrus juices.
3.Pulses
Pulses such as chickpeas, lentils, and beans, are rich in both potassium and fiber, making them stars of the DASH diet. Pulses were shown to decrease blood pressure in several clinical studies. Pulses are the perfect plant protein source, being easy to cook and easy to incorporate in many meals such as soups, salads, and curries.
4.Oatmeal
Magnesium and fiber, two of the most important nutrients in the DASH diet, are found abundantly in oats. Research shows that eating oats significantly reduces blood pressure in patients with hypertension. For those who don’t like the taste and texture of oatmeal, oats can also be eaten in smoothies, baked goods, or mixed with fruit and nuts and left to soak overnight.
5.Beets
Beets contain potassium and magnesium, minerals important in combating high blood pressure. They are also rich in natural nitrates, which have been shown to also reduce hypertension when converted by the body into nitrites and nitric oxide. Beets are delicious boiled or steamed, or added to a blender and incorporated in hummus or other dips, to which they impart a lovely pink color.
High blood pressure or hypertension is also referred to as “the silent killer” because it is incredibly hard to detect. Millions of people all over the world suffer from high blood pressure, which unmanaged, can lead to heart attack or stroke. A diet rich in potassium, magnesium, calcium, fiber, and slow carbohydrates, also known as the DASH diet, is considered the most efficient way to naturally combat hypertension. Most fruit and vegetables are good for the DASH diet, but superfoods such as citrus, oats, and pulses have been scientifically proven to benefit high blood pressure.