Blood pressure is incredibly important for the health of our cardiovascular system. Too high blood pressure increases the risk of heart disease! Fortunately, there are a variety of foods that have been proven to help lower blood pressure naturally. We clarify.
These 6 foods lower blood pressure
An alkaline diet is optimal for high blood pressure because it means the body produces less acid. That's why it's important to eat lots of fruit and vegetables! Animal products such as meat or cheese should therefore be reduced and consumed in moderation or not at all. We reveal which foods can lower blood pressure:
#1 Green leafy vegetables
Green leafy vegetables like spinach, kale, and chard are rich in potassium, a mineral that helps lower blood pressure. Potassium helps flush excess sodium from the body, which lowers blood pressure. In addition, green leafy vegetables also contain nitrates, which can dilate blood vessels and improve blood flow.
#2 Berries
Berries like blueberries, strawberries and raspberries are not only delicious but also rich in antioxidants and fiber. These ingredients may help lower blood pressure by reducing inflammation and promoting the production of nitric oxide, which relaxes and dilates blood vessels.
#3 Low-fat yogurt
Low-fat yogurt is a good source of calcium and probiotic bacteria, both of which can have positive effects on blood pressure. Calcium can help lower blood pressure while relaxing blood vessels, while probiotic bacteria can promote gut health and reduce inflammation.
#4 Legumes
Legumes such as lentils, beans and chickpeas are rich in fiber and plant proteins. These ingredients may help lower blood pressure by regulating cholesterol levels and reducing inflammation. In addition, legumes also contain minerals such as magnesium and potassium, which can have a blood pressure-lowering effect.
#5 Fish
Fish like salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. These healthy fats have been shown to have anti-inflammatory properties and may help lower blood pressure. Omega-3 fatty acids can also improve the elasticity of blood vessels and prevent blood clots from forming.
#6 Herbs instead of salt
Too much salt is not good for blood pressure. Using herbs is a great way to improve the flavor of food without using too much sodium. Herbs and spices can add aromas and flavors to dishes, making them more interesting and tasty.
What effects does high blood pressure have on the body?
High blood pressure, also known as hypertension, can have serious effects on the body. Here are some of the most common health problems that may be associated with untreated high blood pressure:
- Heart diseases: High blood pressure puts strain on the heart and blood vessels. Over time, heart diseases such as coronary artery disease, heart attack, heart failure and cardiac arrhythmias can occur.
- Stroke: High blood pressure increases the risk of stroke. If the pressure in the blood vessels is too high, they can become damaged or rupture, leading to an interruption in the blood supply to the brain.
- Kidney problems: High blood pressure can damage the blood vessels in the kidneys and affect kidney function. This can lead to kidney failure or other kidney diseases.
- Eye problems: Untreated high blood pressure can damage the blood vessels in the eyes and cause vision problems or even loss of vision.
- Vascular diseases: High blood pressure can damage blood vessels throughout the body, leading to atherosclerosis (hardening of the arteries), peripheral artery disease, and other vascular diseases.
High blood pressure often has no obvious symptoms and is called a “silent killer.” Regular blood pressure measurements and a healthy lifestyle are crucial to controlling blood pressure and minimizing these potential health problems.
What is the best natural blood pressure reducer?
If you want to lower your blood pressure, you should ensure you get enough potassium. Foods such as bananas, oranges, spinach, avocado and sweet potatoes are good sources of potassium. Magnesium can also help relax blood vessels and lower blood pressure. Good sources of magnesium include green leafy vegetables, nuts, seeds, whole grains and legumes. Vitamin D deficiency has been linked to an increased risk of high blood pressure. Adequate sun exposure and consumption of foods such as fatty fish, eggs and fortified dairy products can help increase vitamin D levels.
