Globally, more than 1 billion people suffer from high blood pressure, which increases the risk of other health conditions like kidney disease, heart disease, and stroke. Several food items that can be consumed to lower blood pressure immediately and over time have been identified by researchers. Combining medicines and other lifestyle changes can help control high blood pressure while decreasing the risk of related health diseases. In this article, we list down 10 natural foods that can help reduce high blood pressure –
1. Munch on Leafy Vegetables
While they may not be the most attractive of diets, green vegetables are high in potassium, which aids the kidneys in excreting excess salt and lowering blood pressure. You can munch on leafy vegetables like kale, spinach, cabbage, arugula lettuce, collard greens, and swiss chard. For a quick snack, toss the green leafy vegetables into salads or cook them to make delicious soups. Avoid canned vegetables because they may contain sodium.
Bananas are abundant in potassium, a crucial mineral helpful in treating hypertension. Ideally, adults should consume 4,700 mg of potassium every day. One medium banana has around 422 mg of potassium. According to multiple studies, potassium can alleviate tension in the walls of the blood vessels. Bananas are also high in fiber and naturally sweeten smoothies, baked products, and frozen sweets.
3. Switch to Himalayan Pink Salt
We’ve all heard that the overconsumption of salt can trigger an increase in blood pressure. However, the consumption of pink Himalayan Salt helps regulate blood pressure due to its lower sodium content than table salt. Pink salt aids with hydration as it helps maintain fluid balance. The Himalayan salt is unrefined and free from additives because it is minimally processed. It also has a good quantity of iron, copper, and zinc, necessary for a healthy body. Compared to table salt, a bit of pink Himalayan salt may go a long way in flavor.
Whole grains like oatmeal are high in fiber and are linked to a lower risk of cardiovascular disease. Oats contain a fiber called beta-glucan, which lowers blood cholesterol levels. Research indicates beta-glucan may also assist in lowering blood pressure. According to studies, eating three servings of whole grains per day can reduce the risk of heart disease by 15%. Breakfast oatmeal is a great way to start the day with nutritious grains. For lunch, choose whole wheat bread, while dinner can include quinoa, barley, or red rice.
5. Amaranth Seeds
It is becoming a popular superfood because of its numerous health benefits. The plant’s seeds and leaves are gluten-free and high in protein, fiber, minerals, and other nutrients. Amaranth is high in magnesium and has cholesterol-lowering properties. Studies show that diets rich in whole grains such as amaranth help lower blood pressure. Additionally, the high potassium content of amaranth also helps maintain heart health.
6. Tomatoes and Tomato Products
Tomatoes and tomato products have a significant amount of potassium and lycopene. They also include several minerals like calcium and phosphorus. Lycopene improves heart health and aids in the reduction of high blood pressure, which further reduces the risk for heart disease.
7. Dark Chocolate
Here’s some good news for all chocolate lovers! Dark chocolates have flavonols that help lower the risk of cardiovascular disease and promote healthy blood vessel function by lowering blood pressure. You must choose high-quality chocolates that contain a minimum of 70% cocoa. Each day single square or piece of dark chocolate measuring about 1 ounce is recommended to keep high blood pressure at bay.
There is a reason quinoa is a super grain, and a half-cup contains almost 15% of the magnesium you need in a day. It’s also high in plant-based protein and fiber, which help ease constipation, balance blood sugar levels, and keep hunger at bay. Quinoa can be used in salads, as a cold cereal for breakfast, or as a base for veggie burgers.
9. Salmon and Other Fatty Fish
Higher diets of fatty fish, such as salmon and mackerel, are healthy for the heart as they lower blood pressure levels by decreasing inflammation and reducing the risk of hypertension. They are also abundant in vitamin D, which assists in calcium absorption, prevents depression, and regulates blood pressure. The preparation of fatty fish is easy because you have to simply season it with salt, pepper, and herbs, drizzle with olive oil, and broil in the oven.
10. Beans and Lentils
Several studies have found that eating beans and lentils can help decrease blood pressure due to their fiber, magnesium, and potassium content. They are beneficial in preventing all lifestyle disorders. Additionally, exercising can significantly lower blood pressure levels and minimize developing heart diseases. You should also visit your doctor regularly to monitor and control your blood pressure effectively. You don’t have to eat bland foods if you have blood pressure. Various delicious recipes can be cooked from foods that lower blood pressure. Healthy eating can be the difference between a long healthy life and a life-threatening disease. We hope this blog post has given you some new knowledge about curing high blood pressure naturally. If you want to incorporate these natural foods into your daily life, be sure to check out our products brought to you with the power of the Himalayas.