One of the constant concerns about high blood pressure is that you don’t feel it and may not even realize you have high blood pressure. Having high blood pressure can increase the risk of heart disease, kidney stones, stroke, or aneurysm. Continue reading this article quoted by Dr. Kermani.
High blood pressure is 140 over 90. Normal blood pressure, but 120 over 80. If the number that is read is something between these two, it means that you are suffering from pre-hypertension. If you have pre-hypertension, lifestyle changes can prevent it from developing into high blood pressure.
If you have high blood pressure, you can make many lifestyle changes to lower your blood pressure.
Losing weight, increasing exercise, and making changes to your diet can have a significant impact on your blood pressure.
The effect of food on the treatment of high blood pressure has been proven by several different studies. A diet rich in fruits and vegetables, low-fat dairy, whole grains, and nuts, as well as limited in red meat and added sugars, can be very helpful. Such a diet plan emphasizes high intake of potassium, calcium and magnesium minerals.
Following such a diet plan, losing weight and increasing exercise and physical activity can be other suitable ways to lower blood pressure.
In the following, we will introduce you to foods that have a special effect on lowering blood pressure. Try to add more of these foods to your diet to help you improve this problem.
Remember that tons of one food can’t magically fix your problem, it’s a combination of several foods and nutrients that work.
Low-fat dairy products
Dairy products are a natural source of calcium and potassium, two nutrients that are beneficial for blood pressure. Research has shown that low-fat dairy products can be suitable for lowering blood pressure. In this research, researchers have reviewed the information of more than 45,000 people. A direct relationship was seen between the consumption of low-fat dairy products and blood pressure reduction. This association was only seen in low-fat dairy products, not full-fat.
The presence of potassium and calcium can have some effect on the fact that dairy products help lower blood pressure, but apart from these two, there are other compounds in low-fat milk that can lower blood pressure.
Unfortunately, many people still do not use dairy products as much as they need daily. It is recommended to use dairy products three times a day. Low-fat sources can include low-fat milk, yogurt, kefir, or cheese.
Linseed
Flaxseed is a good source of omega-3, fiber and antioxidants. Based on research, consumption of flax seeds can help prevent some cancers, cardiovascular diseases and diabetes.
The best way to use flax seeds is when they are well crushed, because in this condition the body can absorb the most nutrients from it. If you eat flaxseed whole, it may pass through the digestive system intact and without being absorbed by your body.
Flaxseed oil is also used as a supplement and is also used in foods that do not need to be cooked or require the least amount of cooking.
Can eating flax seeds help lower blood pressure?
According to research conducted in 2014, adding flax seeds to the diet can have an effect on lowering blood pressure.
Researchers found that when participants with vascular disease consumed 30 grams of flaxseed every day for 6 months, their blood pressure dropped by 10 points.
It is hard to say that the tons of omega-3 in flaxseeds are responsible for lowering blood pressure. Another thing called oxylipins in flaxseeds has a great effect on lowering blood pressure.
Just remember that just because you use flaxseed doesn’t mean it’s magical and that one change is all you need. You should still focus on following a healthy plan and use flax seeds along with it.
Flaxseed is generally considered safe, but pregnant and lactating women should not add flaxseed to their diet.
Dark Chocolate
Cocoa beans contain something called flavanols, which are a source of antioxidants.
Dark chocolate contains the highest percentage of cocoa and as a result has a large amount of flavanols along with milk or white chocolate.
Cacao beans are also a rich source of magnesium, which can help lower blood pressure. When cocoa flavanols are digested and absorbed by the body, they can have a profound effect on relaxing the muscles that line blood vessels.
The effect of this reaction is to lower blood pressure; Therefore, the consumption of cocoa, which is high in flavanols, can have positive effects on helping to lower blood pressure. In a 2005 study, researchers concluded that it is dark chocolate that can lower blood pressure and insulin sensitivity, not white chocolate.
The participants in this research ate 100 grams of dark chocolate daily for 15 days. Remember, the higher the cocoa content, the stronger the flavanols.
Beet
Like the compounds in dark chocolate, beets also contain compounds that relax blood vessels.
“In a study, it was proven that drinking a cup of beet juice daily can lower blood pressure by 5 points.”
Drinking a cup of beetroot juice every day is quite difficult because it doesn’t taste that good.
However, researchers are of the opinion that eating more beetroot (whole) can have the same positive effect on lowering blood pressure as the same beetroot juice.
Green leafy vegetables also contain nitrates, which are responsible for lowering blood pressure. Apart from nitrates, beetroot leaves are a rich source of potassium and antioxidants that have a positive effect on lowering blood pressure.
