Eating a balanced diet is one of the best ways to maintain blood pressure. Try these nutritious foods.
Leafy greens contain nitrates, which the body converts to nitric oxide to help blood vessels dilate and improve blood flow. Eat a cup of raw leafy greens or a half-cup cooked daily.
1. Fresh Fruits and Vegetables
Fresh fruits and vegetables are packed with vitamins, minerals, phytochemicals, fiber, and other nutrients that are beneficial for your health. They are also a low-salt alternative to salty processed foods. A diet rich in these plant-based foods may help reduce your blood pressure.
Fruits and vegetables contain potassium, which directly counteracts the effects of sodium, which can raise your blood pressure. Include 4 to 5 servings of fresh, frozen, or canned vegetables a day (one serving equals one cup of leafy greens, 1/2 cup of cut-up raw vegetables, or 12 cups of canned vegetable juice).
Leafy greens like spinach, kale, and collards are a great source of nitrates, which have been shown to lower blood pressure. Nitrates work to dilate blood vessels, allowing your heart to pump more blood with less effort. Other potassium-rich foods are bananas, tomatoes, and avocados. There is a potential of experiencing further issues, which could need the use of drugs like Cenforce 150mg.
Vitamin C is another food that helps decrease blood pressure, as well as anthocyanins and flavonoids. Try adding berries, kiwifruit, or strawberries to your daily diet, as well as citrus fruits like oranges and grapefruit.
Eating plenty of dietary fiber can help keep your blood pressure in check as well. Fruits and vegetables are good sources, but you can also get them from other sources like beans, peas, and lentils.
Garlic is a flavourful spice that can be used to enhance your dishes, but it also has been found to lower blood pressure when eaten regularly. This is because garlic may boost nitric oxide levels, which widens your blood vessels and allows your heart to pump more blood with less effort. Nuts are another high-fiber food to consider, such as pistachios, walnuts, or flax seeds.
2. Low-Sodium Canned Soups
Salt is an important mineral in a balanced diet, but high amounts of sodium increase your risk for hypertension and put you at risk for heart disease. The Dietary Guidelines for Americans recommends consuming no more than 2,300 milligrams of sodium a day, or less. The good news is that many store-bought canned soups are now low-sodium and a healthy part of your blood pressure maintenance plan.
One can of traditional minestrone typically contains more than 1,500 mg of sodium, so look for a lower-sodium option. This version from Campbell’s is a great choice because it has fewer than 300 mg of sodium per serving.
Adding beans, lentils, or peas to your daily meals is another way to lower your sodium intake. These foods are also rich in potassium, which balances out the sodium in your body and helps keep your blood pressure low. A 2020 study found that rats fed a pulse-rich diet had reduced levels of the stress hormone cortisol, which can raise blood pressure.
You can find many varieties of low-sodium canned soup at your local grocery store. Check the labels and look for “low sodium” or “no salt added.” The latter is especially important, as some products are advertised as “low sodium” but has high amounts of sodium, according to Pacific Source.
The best options for low-sodium canned soups are vegetables and legumes. For example, try this organic roasted red pepper and tomato soup from Pacific Foods, which has only 330 mg of sodium per serving. The similar manner, it might help you subtly cut down on your reliance on medicines like Cenforce 200mg. It is rich in lycopene and other antioxidants that help reduce your risk for heart disease. It is also low in fat and calories.
3. Lean Meats
While some types of red meat may increase blood pressure, lean cuts are generally healthy, especially if you trim off all visible fat before cooking. However, eating high amounts of fried foods can negatively impact your health by increasing your sodium intake and saturated fat consumption. Steaming, roasting and baking instead of frying are healthier ways to cook your food.
Excessive sodium can cause water retention, which in turn can raise blood pressure by putting extra stress on the heart and blood vessels. Try to limit sodium in your diet by choosing low-sodium canned soup, tomato sauce, and other packaged foods, using a salt substitute when cooking at home, and avoiding salty snacks like chips, crackers, and cheese. When dining out, ask that your meals be prepared without added salt. Flavouring foods with herbs and spices is another way to add flavour without adding excess salt.
In addition to lowering your sodium intake, adding fish, poultry, and beans to your diet can provide you with a good source of potassium, which helps to balance your blood pressure. You can also get potassium from some fruits, such as bananas, and vegetables, such as spinach, beets, and pomegranate juice.
Remember that incorporating these expert-approved foods into your diet along with regular exercise, limiting alcohol use and stress-relieving activities can help you maintain a healthy weight and lower your blood pressure over time. For more information about how you can make healthy changes to your diet and lifestyle, talk to a registered dietician nutritionist. They can help you develop an individualized plan that will support your specific needs.
4. Whole Grains
In one study, people who replaced about 20% of their usual energy with whole grains (such as oats, brown rice, and barley) reduced their systolic blood pressure by more than 20 percent. The results were comparable to those who followed a diet low in sodium. One reason may be that potassium, found in whole grains and other fruits, vegetables, and legumes, lessens the effect of sodium on blood pressure.
In addition to being a good source of potassium, whole grains are high in fiber, which promotes weight loss and helps regulate blood pressure. They are also rich in magnesium, which is important for heart health and muscle relaxation. Look for the words “whole grain” or “whole wheat” on the label of foods to make sure you’re getting a true whole-grain product, advises registered dietician Keri Gans. Avoid products that use only a “whole grain” stamp because they could contain only a portion of the actual whole kernel—the bran and germ, which provide fiber, B vitamins, minerals, and antioxidants.
Leafy greens, such as spinach, kale, and collards, are another food that supports healthy blood pressure. They are rich in nitrates, which the body converts to nitric oxide to help relax and dilate blood vessels.
Try to include a cup of raw leafy greens or a half-cup of cooked ones daily. Add them to soups and stews, sauté them with fennel or tarragon, or bake kale chips in the oven for a tasty snack. If you prefer canned or frozen leafy greens, check the labels to choose those that are lower in sodium.
5. Nuts
Nuts have high-calorie content but most of the fats in nuts are unsaturated and can improve endothelial function, a process that is beneficial for blood pressure. They also have a lot of vitamin E, which helps to prevent the oxidation of cholesterol.
They are a good source of magnesium, potassium, and protein. A handful (an ounce or half cup) of raw or dry-roasted nuts contains 3-6 grams of protein, 1 to 3 grams of fiber, and up to 200 calories. Avoid eating salted or fried nuts, which contain more sodium.
The term “nut” is used to refer to seeds from fruit-bearing trees such as almonds, brazil nuts, hazelnuts, pecans, and pistachios. However, peanuts are not nuts but legumes that grow in pods and have more in common with beans than with any other nut.
Most of the fats in peanuts are unsaturated, and they have a lot of vitamin B6 and manganese, which help lower high blood pressure. They are also rich in antioxidants and the amino acid arginine, which promotes the production of nitric oxide in the body, improving blood flow.
Broccoli is a great source of vitamins A and C, potassium, calcium, magnesium, and fiber. It also has a natural diuretic that flushes the kidneys and can help reduce high blood pressure. Add it to your favourite salads or enjoy it as a snack with low-sodium dressing. Another vegetable option is celery, which has high levels of soluble fiber and a small amount of sodium. It is a great snack to help lower blood pressure when eaten with a small scoop of low-fat or reduced-sodium peanut butter. The combination of fiber, healthy fats, and the vasodilator effect of the nut protein can lower high blood pressure levels quickly.