Certain food have been shown to reduce arterial pressure in studies. Long-term health benefits can result from incorporating these foods into your diet. Medications, dietary adjustments, and other lifestyle changes can help control arterial pressure, or hypertension, while reducing the risk of developing other diseases. Heart disease, stroke, and kidney disease are all linked to a arterial pressure.
Causes of high blood pressure
Arterial pressure is the force of blood against the walls of blood vessels. Blood is pumped from the heart to the blood arteries, which carry it throughout the body. High arterial pressurealso known as hypertension, is dangerous because it forces the heart to work harder to pump blood to the body, which can lead to hardening of the arteries or atherosclerosis, which can lead to stroke, disease kidney and heart failure.
Foods that lower blood pressure are
Several studies have found that certain foods can help reduce arterial pressure. We look at several foods that may be beneficial, as well as how to incorporate them into your diet. A serving is defined by the United States Department of Agriculture (USDA) as:
- 1 cup vegetables or fruit, cooked or raw
- 1 cup freshly squeezed fruit juice
- 2 cups green salad, raw
- One and a half cups of dried fruit
The USDA advises 2 cups of fruit and 3 cups of vegetables per day for most people of all ages, although this varies widely by age and gender.
Here are examples of some foods:
1. Berries:
Anthocyanins, a type of flavonoid, are antioxidant chemicals found in blueberries and strawberries. Those who consumed the most anthocyanins primarily through blueberries and strawberries had an 8% reduced risk of hyperglycemia arterial pressure than those who consume the least. Some doctors, however, believe there is not enough evidence that blueberries reduce arterial pressure.
To eat berries, do the following:
- After meals, eat them as a snack or sweet.
- Include them in smoothies
- Breakfast with a pinch of them
One cup of fresh or frozen blueberries, or half a cup of dried blueberries, is one serving of blueberries. About 7 strawberries make a strawberry dish.
2. Bananas:
Bananas are high in potassium, which can help manage high blood pressure. The potassium content of an average banana is around 422 milligrams. Potassium neutralizes the effects of sodium and relieves tension in the walls of blood vessels. Men should consume 3,400 mg of potassium per day, while women should consume 2,600 mg, according to the Dietary Supplements Office. People with kidney disease should consult a doctor before increasing their potassium intake, as too much potassium can be dangerous. One large banana, one cup of sliced banana, or two-thirds of a cup of mashed banana is one serving.
3. Beets:
Since beet juice contains dietary nitrate, it may reduce arterial pressure short term and long term. People with high arterial pressure who drank 250 milliliters or about 1 cup of beetroot juice every other day for four weeks had decreased arterial pressure, according to research. Over a 24-hour period, researchers observed an average decrease in arterial pressure of 7.7/5.2 millimeters of mercury. Drinking a glass of beetroot juice every day and incorporating beets into salads are some suggested uses. A serving of beets is about 1 cup, which is about 2 small or 1 large beet.
4. Dark Chocolate:
Flavonoids, an antioxidant, are found in cocoa, a component of dark chocolate. According to studies, flavonoids can help reduce arterial pressure. He cautions, however, that a person may not be able to ingest enough of the flavonoids in dark chocolate to reap the benefits. Studies show that an occasional small piece of chocolate can be a healthy part of a balanced diet. However, she recommends that individuals consume it for pleasure rather than for health reasons.
5. Green leafy vegetables:
Nitrates, which are abundant in leafy green vegetables, help arterial pressure control. According to some research, eating at least one cup of leafy green vegetables each day can help lower blood pressure and reduce the risk of cardiovascular disease. A person can acquire their daily dose of green vegetables by doing the following:
- Spinach can be added to curries and stews.
- As an accompaniment, brown the Swiss chard with garlic.
- Make a batch of baked kale chips.
2 cups of fresh spinach equals one serving. 1 cup of raw cabbage is one serving.
6. Garlic:
Garlic contains antibacterial and antifungal activities, which can be attributed to allicin, the main active component. According to a studygarlic in general, and Kyolic garlic in particular, can help reduce:
- Cholesterol
- Arterial stiffness
- Arterial pressure
Many savory dishes, such as stir fries, soups and omelets, benefit from the addition of garlic. It can also be used as a seasoning instead of salt.
7. Pomegranate:
Pomegranates contain antioxidants and other compounds that may help prevent high blood pressure and atherosclerosis. According to a study, consuming 1 cup of pomegranate juice every day for 28 days can help reduce arterial pressure short term. Pomegranates can be eaten whole or in juice. When buying canned pomegranate juice, make sure there is no added sugar.
8. Cinnamon:
According to a study, cinnamon can help reduce arterial pressure. Researchers found that eating up to 2g of cinnamon daily for at least 8 weeks decreased arterial pressure in adults with a BMI of 30 or more. To include cinnamon in one’s diet, one can do the following:
- Use it instead of sugar in your rolled oats.
- Mix it with freshly chopped fruits
- Make smoothies with
Carry
There’s no way to quickly reduce arterial pressure at home. To lower arterial pressure over time, a person should follow a diet, exercise, and possibly a pharmaceutical strategy. Additionally, some data suggests that drinking more water each day can help reduce arterial pressurealthough further research is needed.
