High blood pressure can be a dangerous
thing. High blood pressure can contribute to health conditions like heart
attack, stroke, damaged blood vessels, and more. If medication isn't something
you want to rely on, there are certain food choices you can make to reduce your
chances of developing high blood pressure.
According to Mayo Clinic, if high blood
pressure goes uncontrolled it can lead to serious health complications or
conditions such as heart attack, stroke, aneurysms, heart failure, weakened
blood vessels in the kidneys, damaged blood vessels in the eyes, metabolic
syndrome, and trouble with memory. Whoa, that’s a long list. I didn’t know high
blood pressure could be so serious. It really is though.
Luckily there are ways to lower your chances of developing high blood pressure and experiencing its symptoms. Food is one of these ways.
Adjusting your diet can help you maintain healthy blood pressure.
Fruits
Medical News Today says berries,
bananas, kiwis, watermelon, and pomegranates reduce blood pressure.
“Berries, especially blueberries, are rich in natural
compounds called flavonoids,” claims Healthline. “One study found that
consuming these compounds might prevent hypertension and help lower blood
pressure.” Bananas are also beneficial due to the potassium they contain.
Vegetables
As for vegetables, beets and leafy greens are beneficial.
“Beets are high in nitric oxide, which can help open your blood vessels and
lower blood pressure,” Healthline provides. “Researchers also found that the
nitrates in beetroot juice lowered research participants’ blood pressure within
just 24 hours.” That sure is a fast turnover time. This may be the way to go if
you need a quick fix.
Leafy greens such as romaine lettuce, arugula, kale, and
spinach reduce blood pressure because they are high in potassium. According to
Healthline, “Potassium helps your kidneys get rid of more sodium through your
urine,” which lowers your blood pressure.
Garlic, which is apparently a vegetable, increases the
amount of nitric oxide in the body. “Nitric oxide helps promote vasodilation,
or the widening of arteries, to reduce blood pressure,” Healthline says.
Nuts and seeds
Healthline claims seeds are also high in potassium,
magnesium, and other minerals known to reduce blood pressure.
The pistachio nut is particularly beneficial because it
reduces “peripheral vascular resistance, or blood vessel tightening, and heart
rate.” No wonder they are so expensive…
Fish
The only meat on the list, fish, may lower blood pressure
as well. “Fatty fish like mackerel and salmon are high in omega-3 fatty acids,
which can lower blood pressure, reduce inflammation, and lower triglycerides,”
Healthline provides.
Herbs and spices
Herbs and spices are a more indirect way of helping lower
blood pressure. According to Healthline, “Incorporating flavorful herbs and
spices into your daily diet can also help you cut back on your salt intake.” So
herbs and spices are helpful in that they prevent you from eating a food you
shouldn’t if you have high blood pressure-- salt.
This leads us to the next point: which foods you should
not eat if you are trying to lower your blood pressure.
Foods to avoid
Medical News Today says you
should avoid salt, caffeine, and alcohol if you suffer from high blood pressure
or hypertension. Salt is especially bad because it contains sodium which can
significantly raise blood pressure.
In summary
There are many foods you can both adopt into your diet or
eliminate in an effort to lower your chances of developing high blood pressure.
These include fruits, vegetables, nuts and seeds, fish
, and herbs and spices.
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