Do you have high blood pressure? This condition affects millions of people across the country. If it’s left untreated, you may experience additional health issues. It’s essential to take specific steps to lower your high blood pressure.
Your diet can play a crucial role in your health. Here are seven foods that lower blood pressure.
What Is High Blood Pressure?
This condition occurs when blood pushes against your blood vessel walls too harshly. It’s also known as HPB or hypertension. That force causes your cardiovascular system to work harder. Additionally, your arteries become damaged as a result of the intensity of the blood flow.
If you have primary hypertension, it’s likely unclear why. The type called secondary hypertension is usually due to an underlying cause such as kidney or thyroid problems. In any case, it’s important to visit your doctor annually if you’re at risk for HBP.
1. Fatty Fish
Do you like fish? If so, you’ll enjoy this option. There are a few fish that contain omega-3 fatty acids. These compounds provide support to vital functions in your heart, lungs and more. They also offer anti-inflammatory properties. As a result, you can benefit.
Look for options like:
It’s recommended that you eat fatty fish once or twice a week. Try to bake your fish rather than fry so that you can avoid unnecessary oils. You can also take fish oil pills if you don’t want to cook and eat your fish.
Pistachios have various health benefits. They contain a high amount of nutrients that help maintain heart health — and as a result, you can lower your blood pressure. There are many ways to incorporate pistachios into your diet aside from eating them plain.
You can enjoy chopped pistachios as a topping for salads. It’s also tasty to coat your chicken in pistachios before they cook so that they form a crust. Be as creative as you want. The more, the better.
3. Citrus Fruits
If you enjoy citrus, you’ll love this tip. Fruits like lemons, grapefruits, oranges and limes contain vitamins and minerals that combat heart issues. They also have plant compounds. An intake of citrus fruits could help you lower your blood pressure.
There are a few ways to consume citrus fruits. The best option may be to make juice, as you can get all of the beneficial properties directly. Be sure not to consume too much citrus because you could inadvertently damage your tooth enamel.
This option may not be as tasty as other foods. That said, it may be even more effective, as beets are one of the best foods that lower blood pressure. The vegetable has inorganic nitrate properties that work to lower blood pressure. This trick can work both in the short- and long-term to treat your issue.
You can eat beets in different ways. Try them as a juice in the morning. You can also put them on top of salads or enjoy them as a side dish.
You can enjoy oats as a nutritious way to start your day. This breakfast contains beta-glucan. This fiber can help support your cardiovascular health overall. It’s especially impactful for cholesterol levels that may be too high.
Cook oats with toppings like maple syrup and frozen fruit for a healthy meal. You could even mix them into vegetable burger patties for texture.
Do you like carrots? If not, it’s time to start. This vegetable contains various compounds that may help you reduce inflammation in your blood vessels. As a result, you can lower your HBP. They also feature other nutritious properties that can work to your advantage.
Carrots can be incorporated into many dishes. Try them raw or cooked as a snack or side. For a heart-healthy meal, you can make a salad with carrots and beets.
Garlic is terrific for HBP. It has an active ingredient called allicin that aids heart health — and as a result, you can improve your hypertension. This vegetable can also provide antibiotic and antifungal properties. In other words, it’s beneficial to add to your diet.
There are several ways to enjoy garlic. You can put garlic in almost any meal. Add chopped garlic to pasta, salads, omelets, soups and more. You can also explore garlic extract. A product like garlic powder may not be helpful because it’s not raw.
Consider These Foods That Lower Blood Pressure
If you have HBP, you should make changes to your diet to support your health. These are some of the best foods that lower blood pressure. Therefore, you should incorporate a few into your daily meals. Be sure to consult your doctor beforehand so that you can make the best decisions for your health.