There are many foods that can help to control high blood pressure. These include fruits, vegetables, grains and fish.
Berries are rich in antioxidants and have been shown to lower blood pressure. They contain potassium and magnesium, which help to relax blood vessels. Blueberries in particular can help reduce systolic (top number) blood pressure by up to 4 mm Hg and diastolic (bottom number) blood pressure by 2 mm Hg.
Apples contain pectin, a soluble fiber that helps lower cholesterol levels and keep the arteries clear of fatty deposits that can lead to atherosclerosis (a thickening of the artery walls). Pectin also helps lower triglyceride levels (another type of fat found in the blood). Apples may also lower your risk for stroke because they contain quercetin — an antioxidant that is thought to protect against inflammation (swelling) in the body.
Cherries provide a good source of anthocyanins — naturally occurring plant pigments that are responsible for the red color of cherries and other berries such as strawberries — which may help reduce inflammation throughout the body, including in your arteries. In addition, cherries’ high potassium content may also play a role
How to reduce high blood pressure
Reducing your blood pressure is important to prevent heart disease. High blood pressure can also damage your eyes, kidneys, brain and other organs.
To reduce your blood pressure, you may need to take medications or make lifestyle changes. If you have high blood pressure, it’s important to make these changes.
Foods that lower blood pressure
Many foods contain substances that help lower high blood pressure. These include:
Oily fish such as salmon, mackerel and herring
Whole grains like oats, barley and brown rice
Vegetables including broccoli, cauliflower and spinach
Berries such as strawberries and raspberries
Fruits For High Blood Pressure
Fruits are rich in antioxidants and vitamin C. They also help in lowering the blood pressure by reducing the risk of heart disease and stroke.
Here are some fruits that can help you in controlling your blood pressure:
Apples: Apples contain pectin fiber which helps to lower cholesterol levels. It also contains quercetin which reduces inflammation in the body. Apples contain a high amount of potassium which helps maintain the normal functioning of the heart muscles and nerves.
Bananas: Bananas are rich in potassium and magnesium that reduce stress on the heart by relaxing the blood vessels. They are also good for the brain as they improve concentration and memory.
Blueberries: Blueberries are great for diabetics as they contain high amounts of antioxidants called anthocyanins which reduce oxidative stress to keep diabetes at bay. Blueberries also have high amounts of vitamin C, folate, copper, manganese and potassium which are essential nutrients required by our body to fight diseases like high blood pressure effectively.
Fruits for high blood pressure control
The most important thing to remember when you want to reduce high blood pressure is that it is not a diet but a lifestyle change. You need to follow these steps:
1. Reduce salt intake from your diet as much as possible.
2. Start eating more fruits and vegetables, which will increase your potassium intake and lower your sodium consumption.
3. Exercise regularly and try to avoid stress as much as possible (stress can raise blood pressure).
4. Drink plenty of water daily to keep yourself hydrated.
5. Eat foods rich in calcium such as dairy products and leafy vegetables like spinach and broccoli (these foods also contain magnesium), which helps relax blood vessels and reduce the risk of developing high blood pressure later on in life.[1]
6. Consume foods rich in omega-3 fatty acids such as fish (salmon) or nuts like walnuts or almonds can help lower your blood pressure by increasing the elasticity of your arteries.[2]
How to reduce high blood pressure
The most common cause of high blood pressure is being overweight. Losing weight can help control your blood pressure.
Eat more fibre-rich foods such as wholemeal bread, wholegrain cereals and brown rice. These foods help keep your bowel healthy and prevent constipation, which may be linked to high blood pressure.
Eat plenty of fruit and vegetables every day. They’re low in fat and contain important minerals and vitamins, which are essential for good health.
Limit your intake of salt (sodium) as much as possible by avoiding processed foods, ready meals, bacon and ham. Instead, choose fresh meat and fish instead of processed meat products such as sausages and burgers. Try to avoid prepared seasoning mixes as a sprinkling on food can add a lot of hidden salt without you realising it’s there.
Reduce the amount of sugar you eat, particularly sugary soft drinks which are high in calories but have little nutritional value – having too much sugar in the diet can make you put on weight which increases the risk for developing high blood pressure and other health problems such as type 2 diabetes mellitus.
Fruits are good for high blood pressure control. The following fruits are recommended:
Apples: Apples contain pectin which helps reduce blood cholesterol and triglyceride levels. They also contain antioxidants which help to lower blood pressure. The best way to consume apples is raw, since cooking them destroys their nutrients.
Berries: Blueberries, strawberries and raspberries are rich in antioxidants (anthocyanin) that help improve circulation and lower blood pressure by relaxing the muscles of the arteries. They also increase nitric oxide (NO) levels which help to relax blood vessels and improve blood flow to the heart.
Pomegranates: Pomegranates are one of the most nutritious fruits on earth because they contain a wide range of vitamins and minerals such as potassium, calcium, iron and vitamin C which are essential for proper functioning of the heart muscle. Pomegranates also have anti-inflammatory properties that help protect against damage from free radicals that may contribute to hypertension or atherosclerosis (hardening of the arteries).