The best ways how to control your high blood pressure with the help of the following expert-approved foods, along with taking prescribed blood pressure medication and maintaining a regular exercise routine, can lower your blood pressure.
World Hypertension Day is observed on 17th May around the world. During this day, people learn more about this silent killer. The world population today faces one of the greatest health risks – high blood pressure. Almost every person suffers from it. Numerous conditions such as diabetes, strokes, heart disease, kidney failure, and even death can arise from high blood pressure.
7 fruits that help you how to control your high blood pressure.
Bananas
Those who follow the recommendations of the American Heart Association are advised to lower their salt consumption, or sodium while increasing their consumption of potassium-rich foods. Potassium helps regulate blood pressure and reduces cardiovascular strain.
One banana has about 420 milligrams of potassium, which makes a banana one of the most potassium-rich fruits. One banana delivers about 9 percent of the daily recommended potassium intake. Research suggests that diets low in potassium have been shown to be associated with higher blood pressure. Therefore, potassium is excellent for stress reduction. Fiber-rich bananas also lend a natural sweetness to smoothies, baked goods, and frozen treats.
Beet and Beet juice
There are nitrates in beetroot that reduce blood pressure and allow blood flow to improve. According to an Australian study published in 2012, drinking a cup of beet juice can reduce blood pressure by five points. When they drink it constantly over time, the effects might be stronger. A few hours after taking beetroot juice, your systolic blood pressure will drop.
Because it contains dietary nitrate, beet juice may lower blood pressure long and short term. In a 2015 study, people with hypertension who consumed 250 milliliters (ml) of red beet juice per day for four weeks had lower blood pressure.
Kiwi
A 2015 study suggests kiwi can help manage mildly high blood pressure.
For 8 weeks, people who consumed 3 kiwis daily reduced their systolic and diastolic blood pressure more than those who consume 1 apple every day. Kiwis contain bioactive substances that could account for this, according to the study authors.
Vitamin C is also abundant in Kiwis. According to a study from years ago, Those who consumed vitamin C for about 8 weeks for around 500 mg a day saw significant improvements in their blood pressure.
Approximately 215 mg of potassium is present in one kiwi of potassium, or nearly 5% of an adult’s daily requirement.
Watermelon
This food product contains an amino acid called L-citrulline, which has been proven to lower blood pressure. This fruit is rich in fiber, potassium, lycopene, vitamin A, and lycopene, which are heart-healthy nutrients. They help lower blood pressure. Add this delectable fruit You’ll feel the magic when you eat this fruit.
Citrulline is converted to arginine by the body, and nitric oxide is produced as a result of relaxing blood vessels and causing arteries to be more flexible. As a result, high blood pressure can be lowered.
In 6 weeks, the participants’ ankles and brachial arteries had lower blood pressure. In the upper arm, the brachial artery is the main nerve artery.
The researchers examined the effects of watermelon juice or a different drink on performance in a small study conducted in 2019. After drinking watermelon juice, females did not experience a rise in blood pressure, but males did.
Berries
Specifically, blueberries contain nitric oxide, which helps lower blood pressure by increasing blood flow. Blueberries can significantly lower blood pressure even if you eat less than an ounce a day, according to a study by the Academy of Nutrition and Dietetics.
A study from 14 years ago looked at the data from over 34,000 people with hypertension. In those who ate the most anthocyanins, such as blueberries and strawberries, there was an 8% reduction in cancer risk lower risk of high blood pressure than those with a low anthocyanin intake.
There are, however, some experts who say that there is insufficient evidence that blueberries reduce blood pressure.
Read More – 10 Best Moisturizers To Beat The Heat For Fabulous Skin This Summer
Avocados
There is no doubt that bananas contain potassium, but avocados contain potassium at even higher levels. Approximately 25 percent of your daily potassium intake can be found in one avocado, which contains about 975 milligrams, it is rich in vitamins A, K, B & E. Maintaining electrical gradients in the body is made possible by the presence of these vitamins. As well as reducing heart attacks, high blood pressure, and kidney disease, high potassium intake also reduces bone loss.
Garlic
It has been reported that allicin in garlic may help reduce blood pressure, according to the National Institute of Health (NIH). Garlic releases allicin when crushed or chopped. Garlic supplements are not recommended by doctors since there is a lack of research proving how effective they are for hypertension.
In garlic, sulfur is converted to hydrogen sulfide by red blood cells. Blood vessels expand as a result, and blood pressure is easier to regulate as a result.
Consult your doctor before removing your blood pressure medication, however, to see whether adding more garlic to your diet might be beneficial to you.
Many savory meals can be enhanced by garlic, including stir-fries, soups, and omelets. Garlic is also a good substitute for salt.
So, these are the food Tips & tricks on how to control your high blood pressure with food & fruits.
