If you have a problem with high blood pressure, then I’m sure your doctor has informed you that you need to lower it to protect your body and your overall health and well-being. Doctors will place you on medication that will help reduce it to a safe level. Medication only works to lower blood pressure and can be very effective, but it comes with a host of unwanted side effects. But, did you really know that there are many natural ways to lower your blood pressure? That’s true, and one of the methods is food, and it has a history of lowering blood pressure naturally. What could be better than eating tasty nutritious foods as a way to help you with your health goals.
Here are the best foods to help you lower your blood pressure.
1. Dark Chocolate
Who would think that such a sweet and delicious treat would be good for your health? There have been many trials and studies that suggest that dark chocolate lowers blood pressure. Dark chocolate is rich in flavonoids. Flavonoids affect blood sugar metabolism, and this has been significantly improved when consuming dark chocolate, and it helps to reduce insulin resistance and also insulin sensitivity. Dark chocolate is also rich in antioxidants. All of these things improve blood pressure by helping the lining of the blood vessels to expand and contract, allowing the blood flow to be more productive, which can lower blood pressure.
2. Lentils and Other Legumes
Lentils are a popular food around the world. They are a fantastic source of protein and fibre. A study has shown that a diet rich in lentils and legumes has shown a significant increase in the lowering of blood pressure. 30% of a person’s diet with foods such as beans, peas, lentils and chickpeas is desirable, and lentils can be habituated as an alternative to meat. It can be added to salads, soups and stews.
Potassium plays a vital role in the management of hypertension. A medium-sized banana contains about 422 mg of mineral potassium. 4700 mg of potassium is the consumption target for an adult consuming potassium. Potassium will reduce the overall effects of sodium and will reduce the tension, tightness and elasticity in the walls of blood vessels. This reduces the force that is needed to propel blood through the vessels, which will lower blood pressure.
Beets have a large amount of inorganic nitrate, which leads to a reduction in blood pressure. It creates an average decrease of 8/4 millilitres of mercury, which can lead some people to normal blood pressure readings. Its results are close to what medications would do, but without any undesirable side effects.
5. Fermented Foods
Probiotics are found in abundance in fermented foods. They are beneficial bacteria and play a vital role in intestinal health. Probiotics play a huge role in reducing high blood pressure. To be useful, probiotics must be multi-species and taken regularly. Fermented foods are available in natural yogurt, kombucha, apple cider vinegar, tempeh, miso and kimchi. You can also find additional probiotics in capsules or powders.
Garlic contains allicin, which is an antibiotic and antifungal agent, and these cause many health benefits. Some studies have shown that garlic will increase the body’s production of nitric oxide. Nitric oxide will help smooth muscles, which will help muscles and blood vessels relax and dilate. In doing so, your blood pressure will be reduced. If you are concerned about the smell of garlic, you can get capsules where the smell has been eliminated, but they will still contain allicin, which is the crucial ingredient.
Studies have shown cinnamon to lower blood pressure in the short term. Those who took cinnamon reported a decrease in their blood pressure. Cinnamon dilutes and relaxes blood vessels, and these changes can lower a person’s blood pressure. It’s definitely a delicious way to improve your health.
Beta-glucan is a type of fibre found in oats. You can lower blood cholesterol and lower blood pressure. Fortified oats contain 10 grams of fibre, 352 mg of calcium and 360 mg of potassium. Potassium and calcium are known to lower blood pressure. Research has shown that eating both soluble and insoluble fibre will lower blood pressure, and oats contain both in large amounts.
9.Leafy Green Vegetables
One way leafy green vegetables help control blood pressure is that they are rich in nitrates. Eating just one or two servings a day of nitrate-rich vegetables can lower blood pressure for 24 hours. Some examples of green leafy vegetables are kale, lettuce, spinach, collard greens, Swiss chard and mustard greens.
One study showed that eating three kiwis a day for eight weeks resulted in a drastic reduction in blood pressure. Kiwifruit is rich in vitamin C and consuming 500 mg per day can significantly improve blood pressure readings
As mentioned earlier, probiotics can play a huge role in lowering blood pressure. It must be a natural yogurt that contains large amounts of probiotics. Most store-bought yogurts are loaded with sugar and provide little or no probiotics. Research has shown that consuming five or more servings of natural yogurt per week has been shown to reduce the risk of high blood pressure by 20% compared to people who rarely consume natural yogurt
Amino acids called citrulline are found in abundance in watermelon. Citrulline helps the body produce nitric acid, which relaxes the blood vessels and makes the arteries more flexible. All this will promote the body to lower blood pressure. In addition, a diet that is rich in watermelon has been shown to reduce plaque in the arteries, allowing blood to flow more easily.
There are many natural ways to lower your blood pressure, and they don’t have the side effects that medications have. You can eat delicious foods to help lower your blood pressure and lead a healthy, active life. Try some of these foods and see what they can do for your high blood pressure and relax, knowing that you are giving your body the healthy, plentiful nutrients it needs to thrive.