Best Foods For High Blood Pressure

In this article we have reviewed Best Foods For High Blood Pressure, If you are like millions of people around the world, you probably have to look to foods with high fiber content to reduce the effects of high blood pressure. While this is true and good news for most people, it can be quite difficult to find high fiber foods. Unfortunately, many of the “healthy” foods we love, such as fruits, vegetables, and even grains, contain only a small amount of fiber. And, it takes a lot of work to make the small amounts of fiber add up to anything.

So, what should we start eating for high blood pressure? In many cases, it’s more of a matter of making healthy choices, rather than being overwhelmed by labels and nutrition facts. Here are a few ideas that may not help you with your hypertension.

Best Foods For High Blood Pressure

1. Fruits and vegetables

Fruits and vegetables are generally beneficial for people with hypertension. But, they are not going to provide a miracle cure. In fact, there is some evidence that they may even be harmful to hypertension sufferers. As with any other form of dieting, you are going to have to eat a variety of fruits and vegetables in order to reduce your risk for hypertension.

2. Legumes

Legumes are a great source of fiber, but they also contain a host of other nutrients that may benefit you with high blood pressure. Because of their complex nature, legumes (like beans and lentils) often have a longer shelf life and require little preparation. They are also packed with nutrients, including fiber and protein. However, they are not going to be able to change your LDL cholesterol level very much.

3. Eggs are delicious

Eggs are delicious but should be avoided in the middle of your meal because they can also raise your blood pressure. The good news is that many of the egg recipes out there today are lower in cholesterol and high in protein. Of course, the cholesterol-laden egg yolk itself is something that you need to avoid. And the cholesterol-rich egg white has nothing to do with hypertension. The best thing you can do is opt for egg recipes that use whole-wheat flour instead of regular white flour. Whole wheat flour has proven to be far less problematic for people with high blood pressure than its white counterpart.

4. Dairy products

Dairy products should be eaten sparingly, as most people believe that they cause hypertension. While they are generally okay for you, there are many that should definitely be avoided. For instance, many believe that eating too much cheese causes heartburn and acid reflux. While both of those things are true, dairy products should definitely be limited to only a few items. Other foods that are good to occasionally consume include yoghurt and cottage cheese.

5. Most fruits

Most fruits are fine for you provided you choose the right ones. Pears and bananas, for example, are good for lowering your heart rate and helping you sleep better at night. But don’t eat them too often or you’ll find yourself craving them later. Also, while honey is delicious, it’s not something you should have more than a handful of times a day. Too much of it can cause your throat to feel as though it’s on fire. Avoiding those foods listed above will keep hypertension from being your constant companion.

6. Swiss chard

Swiss chard is a leafy green packed with nutrients that control blood pressure, including potassium and magnesium. One cup (145 grams) of cooked chard provides 17 and 30 ivers of your daily potassium and magnesium needs, (9)

7. Pumpkin seeds

Pumpkin seeds may be tiny, but when it comes to nutrition, they pack a carton.
They are a concentrated source of essential nutrients for blood pressure control, potassium, and arginine, an amino acid needed to produce nitric oxide, vital in softening blood vessels and lowering blood pressure (12). 13, 14 reliable sources).
Pumpkin seed oil a powerful natural remedy for high blood pressure. A study of 23 women found that mixing 3 grams of pumpkin seed oil daily for six weeks significantly reduced SBP compared to the placebo group (15).

8. Amaranth

Eating whole grains, such as amaranth, can help lower your blood pressure levels. Studies show that a complete grain diet can reduce your risk of high blood pressure. A review of 28 studies found that an increase of 30 grams per day in whole grains was associated with an 8% lower risk of high blood pressure (18).
Amaranth is a whole grain, exceptionally high in magnesium. One cooked cup (246 grams) provides 38% (19) of your daily magnesium needs.

9. Celery

Celery is a popular vegetable that can have a positive effect on blood pressure. It contains compounds called phthalides, which can help relax blood vessels and lower blood pressure levels (24)

The same study found that raw carrots were associated with lower blood pressure and that the use of celery in cooked vegetables was associated with a significant reduction in blood pressure (23).

10. Herbs and spices

Some herbs and spices contain potent compounds that can help lower blood pressure by helping to relax blood vessels (30).

Celery seeds, red pepper, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just some of the herbs and spices that have been shown to lower blood pressure. Human Research (31 Trusted Sources, 32 Trusted Sources)

The best foods for high blood pressure are those that are good for your health and free from unnecessary side effects. So look into this diet type and see if it could be a solution to your hypertension problems. It could very well be the answer that you were looking for. As always, be sure to discuss any new diet plan with your physician before starting to eat anything new.

So here are the Best Foods For High Blood Pressure. if you like this article then please share this with your friends.

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