Vegetables and fruits help lower high blood pressure effectively. In this article I will highlight top 12 vegetables and fruits that have been shown to have a blood pressure lowering effect.
What are the best fruits and vegetables to lower blood pressure?
Vegetables and fruits that lower high blood pressure
Vegetables and fruits should be the main part of every meal. So, which vegetables are good for high bp,
Here is a list of some of the most effective vegetables that help lower blood pressure:
Asparagus: This vegetable contains asparagine, which helps relax the muscles in your arteries. Asparagus also has potassium and magnesium — nutrients that help relax your blood vessels.
Avocado: Avocados are rich in potassium and fiber, both of which help keep your blood pressure normal.
Beets: Beets contain nitrates that help relax your blood vessels and lower high blood pressure (or hypertension). You can eat beets raw or cooked. They’re delicious if you roast them!
Vegetables and fruits that lower high blood pressure
Vegetables and fruits are a vital part of a healthy diet. They’re packed with nutrients and fiber that can help lower blood pressure and reduce the risk of heart disease.
Which vegetables are good for high bp, what vegetables help lower high blood pressure, fruits and vegetables that lower blood pressure quickly
vegetables
Artichoke Garlic Pumpkin (winter squash)
Asparagus Gooseberry Rhubarb
Beet Greens Grapefruit Rutabaga
Broccoli Green beans Soybean sprouts Turnip greens Cabbage Kiwi fruit Rutabaga (root) Zucchini Carrot Leeks Strawberries Tomato Cauliflower Lettuce Sweet potato Taro Parsley Nectarine Watermelon Pea Broccoli Beet greens Bok choy Cantaloupe Collards Cucumber Cabbage Brussels sprouts Endive Grapes Garlic Ginger Kale Parsnips Onion Peas Parsley Peppers Spinach Squash Tomato Turnip greens Watercress
Vegetables and fruits are excellent sources of vitamins, minerals and antioxidants that help fight disease. They provide fiber and other nutrients that can reduce cholesterol and blood pressure. These foods also contain potassium, which has been shown to lower blood pressure.
Vegetables that help lower high blood pressure include:
Asparagus: Asparagus contains several nutrients known to promote cardiovascular health, including folate (vitamin B9), potassium, magnesium and vitamin K1. A study published in the Journal of Hypertension found that eating asparagus daily may reduce systolic blood pressure by five points within four weeks.
Beets: Beets are an excellent source of folate (vitamin B9), which is important for heart health because it helps convert homocysteine into methionine. Homocysteine levels above 13 micromoles per liter are associated with an increased risk of stroke and coronary artery disease. A study published in the Journal of Nutrition found that consuming beets daily can reduce homocysteine levels by 15 percent after eight weeks compared with those who ate no beets at all (19).
Broccoli: Broccoli is one of the best vegetables for lowering cholesterol and triglyceride levels, both of which are risk factors for
High blood pressure, or hypertension, is the most common chronic disease in the United States. According to the American Heart Association, high blood pressure affects about one in three Americans — roughly one person in every three.
High blood pressure is a major risk factor for heart disease, stroke and kidney disease. It can also cause damage to other organs such as your eyes and kidneys.
Vegetables and fruits that lower high blood pressure
Vegetables and fruits are naturally rich in potassium and magnesium, which are essential nutrients for healthy blood pressure levels. Potassium helps reduce sodium retention by your kidneys while magnesium helps relax your blood vessels so they can carry more blood throughout your body without increasing blood pressure.
Some vegetables that lower blood pressure include:
High blood pressure is a condition where the force of blood against the walls of your arteries is higher than it should be. The higher-than-normal blood pressure needs to be controlled with medicines and changes in lifestyle.
Vegetables and fruits are good for health in general, but some may be especially beneficial for people with high blood pressure. These include:
Tomatoes – Tomatoes contain lycopene, which is an antioxidant that protects your cells from damage by free radicals. Tomatoes may also help reduce inflammation in the body and improve heart health by lowering cholesterol levels and improving blood vessel function.
Beets – Beets are rich in potassium, which helps regulate blood pressure by helping to control how much sodium is excreted by the kidneys. Beets are also high in fiber and iron, which can improve overall cardiovascular health.
Sweet potatoes – Sweet potatoes are packed with vitamins B6 and B2, as well as potassium and magnesium — all nutrients that can help lower your risk of developing high blood pressure or help control it if you have it already.
If you have high blood pressure, you may be able to reduce your risk of heart disease and stroke by eating more vegetables and fruits.
Vegetables and fruits that lower high blood pressure
People who eat more vegetables and fruits have a lower risk of developing high blood pressure.
Vegetables that lower blood pressure quickly:
potatoes (white)
cucumber
tomatoes
High blood pressure, or hypertension, is a major risk factor for heart disease and stroke. Hypertension occurs when the force of blood against artery walls is too great, causing them to bulge outward and put stress on the artery walls.
Vegetables and fruits that lower high blood pressure include carrots, celery, spinach and raisins. Vegetables that are good for lowering high blood pressure include tomatoes, lettuce and cucumbers. Fruits such as oranges, grapefruits and strawberries can also help lower high blood pressure.
Vegetables that lower high blood pressure quickly
Potatoes are rich in potassium and low in sodium; they also contain magnesium, which helps prevent constriction of the arteries.
Legumes like beans help control salt levels in the body while providing fiber necessary for lowering cholesterol levels.
Carrots are packed with beta carotene which helps lower cholesterol levels in the body. Carrots are also an excellent source of vitamin A which promotes healthy eyesight by protecting against night blindness caused by lack of vitamin A in the body. It is also known to be beneficial for healthy skin and hair along with boosting immunity levels by fighting off infections like colds
Vegetables and fruits that lower high blood pressure:
Artichokes
Beets
Broccoli
Brussels sprouts
Cabbage (green)
Carrots (raw)
Celery
Collard greens (cooked)
Vegetables and fruits that lower high blood pressure
Vegetables and fruits are good sources of potassium, magnesium and calcium, which are minerals that help relax blood vessels. Eat at least three servings of vegetables and two servings of fruit each day to lower your risk of high blood pressure.
Potassium-rich foods include broccoli, tomatoes, spinach and other leafy greens, beans, potatoes with skin and bananas. Magnesium-rich foods include dark chocolate (in moderation), nuts, seeds and whole grains. Calcium-rich foods include dairy products such as milk, yogurt and cheese (in moderation).
If you’re on a low-sodium diet or salt-restricted diet for high blood pressure prevention or treatment, consider adding more potassium-rich foods to your diet instead of sodium-free salt substitutes.
Eating a diet rich in fruits and vegetables can help lower blood pressure.
Vegetables are the best source of potassium. Potassium is an electrolyte that helps control the amount of sodium in the body, which can help to lower blood pressure.
Some vegetables have more potassium than others:
Leafy greens, such as spinach and kale
Potatoes
Cabbage
Tomatoes
Fruits also contain potassium. The best sources are bananas, strawberries, cantaloupe, oranges, grapefruits and apricots.