This article discusses foods to include and avoid to lower high blood pressure.
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Fruits: Which Ones Lower Blood Pressure?
Apples
Whole apple consumption can improve risk factors for heart disease, such ascholesterolandinflammation.
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These effects were primarily attributed to hesperidin and its potential to improve endothelial function and inflammation.
It can also ease tension in your blood vessel walls.
Research linking banana consumption to reduced blood pressure is mixed.
Some studies saw improvements, while others had negligible effects.
Kiwi
One study found that adults with moderately elevated blood pressure improved after eatingkiwi.
These effects may be due to the potassium, vitamin C, andantioxidantspresent in kiwi.
Blueberries
Blueberries may help lower blood pressure due to theiranthocyanins(a polyphenol).
Pomegranates
Drinking pomegranate juice may help improve systolic blood pressure regardless of the amount consumed or the duration.
Nuts: Which Ones Lower Blood Pressure?
Though evidence remains mixed, nuts contain several essential nutrients that may aid in blood pressure control.
Fish: Which Ones Lower Blood Pressure?
Individuals at high risk of developing heart disease may benefit from higher amounts.
Vegetables: Which Ones Lower Blood Pressure?
Vegetables contain potassium, antioxidants, and other compounds that can help reduce blood pressure.
The researchers suggest consuming beetroot juice daily for at least two weeks for sustained results.
Garlic
Garlic may help reduce blood pressure by improving blood flow.
These effects have mainly been observed in people taking high-dose garlic supplements.
Adding a few cloves of garlic to your meals is unlikely to lead to noticeable improvements in blood pressure.
Tomato Extract
Tomatoes containlycopeneand potassium, which may affect heart health.
Whole grain consumption can also reduce the risk of high blood pressure.
Oats
Numerous studies associate oats and oatmeal with improved cholesterol levels and weight control.
Newer studies suggest it may also help with blood pressure regulation.
Those who responded “sometimes” or “always” were grouped into the frequent consumption category.
Researchers believe it may be due to their fiber concentration and other plant compounds.
Everything Else That Lowers Blood Pressure
Fermented foods like yogurt may also help reduce blood pressure.
Researchers found frequent yogurt consumption decreased systolic and arterial pressures in adults with high blood pressure.
No statistically significant benefits were seen in adults without high blood pressure.
Can Drinking Water Lower Blood Pressure?
Decreased water intakeis associated with high blood pressure.
Therefore, drinking water may help lower your blood pressure, especially if you aren’t hydrated.
Talk to a healthcare provider or registered dietitian to develop a blood-pressure-friendly diet that works for you.
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