17 best foods for high blood pressure

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High blood pressure is one of the leading factors leading to cardiovascular problems. A balanced and healthy diet is considered a "guideline" to help you effectively prevent and control high blood pressure.

1. Citrus fruits are foods for people with high blood pressure

Lemons, oranges and grapefruits are very effective blood sugar-lowering fruits, because they contain many vitamins, minerals and plant compounds.
A 5-month study of 100 Japanese women found that daily lemonade combined with gentle exercise, such as walking, can lower diastolic blood pressure because Lemons contain extremely strong levels of citric acid and flavonoids.
Other trials have also shown that drinking grapefruit and orange juice can help reduce high blood pressure. However, grapefruit and grapefruit juice can interfere with the action of common blood pressure-lowering medications. Therefore, if you have high blood pressure, you should consult your doctor before adding any fruit to your daily diet.

2. Fatty fish is good for people with high blood pressure

According to nutritionist recommendations, people with high blood pressure should add fatty fish to their daily diet, because fatty fish contains omega-3 components that are very beneficial to the health of the body. Heart. This type of fat lowers blood pressure by reducing inflammation and reducing the activity of compounds that cause blood vessel constriction, typically oxylipin. In particular, people with high blood levels of omega-3 fats had significantly lower levels of systolic and diastolic blood pressure than those with less of this fat in the body.

3. Swiss chard is a food for people with high blood pressure

Swiss chard is a green vegetable, containing many nutrients that help regulate blood pressure effectively. With 145 grams of Swiss chard, it will provide about 17% of potassium (792 mg) and 30% of the recommended daily intake of magnesium.
Therefore, for people with high blood pressure, a daily increase of about 0.6 grams of potassium in the diet will reduce systolic blood pressure by 1.0 mmHg and diastolic blood pressure by 0.52 mmHg. stretch.
In addition, magnesium is also essential for blood pressure regulation. This nutrient helps lower blood pressure by acting as a natural calcium channel blocker, potentially blocking the movement of calcium into the arteries and heart cells, contributing to the relaxation of blood vessels.

4. Pumpkin seeds are good for people with high blood pressure

Pumpkin seeds are on the list of foods for people with high blood pressure. Pumpkin seeds are packed with important nutrients (potassium, magnesium, and arginine) that help control high blood pressure.
In addition, pumpkin seed oil has also been shown to be a natural remedy, helping to control high blood pressure. When supplemented with 3 grams of pumpkin seed oil daily for 6 weeks, there was a significant reduction in systolic blood pressure levels compared with a placebo.

5. Beans and lentils are good for people with high blood pressure

Beans and lentils are rich in fiber, potassium and magnesium, which regulate blood pressure. Studies have shown that eating these beans can effectively reduce high blood pressure.
In particular, when eating beans and lentils instead of other foods, there was a significant reduction in systolic and diastolic blood pressure in people with or without high blood pressure.

6. High blood pressure eat berries

Berries are an ideal choice for people with high blood pressure. It also helps reduce risk factors for cardiovascular disease. Berries contain many antioxidants, especially anthocyanins, which help increase nitric oxide levels in the blood and reduce the production of molecules that constrict blood vessels, regulating high blood pressure levels in the body.
Some berries that people with high blood pressure should add to their diet are: Raspberries, blueberries, strawberries, black cherries and raspberries.

7. When you have high blood pressure, you should eat amaranth seeds

Amaranth is one of the foods for people with high blood pressure. When adding 30 grams of amaranth to the diet each day can reduce the risk of high blood pressure by 8%.
In addition, amaranth seeds also contain a lot of magnesium. In 246 grams (one cup) of cooked amaranth seeds, it will provide about 38% of your daily magnesium needs.

8. Pistachios are food for people with high blood pressure

If you are wondering "what to eat for high blood pressure", pistachios are considered an ideal choice. These nuts have a relatively high nutritional value and their consumption can help you keep your blood pressure under control.
The nutrients in pistachios are also essential for heart health and blood pressure regulation, especially potassium. In a recent review, eating pistachios has a good effect on reducing systolic and diastolic blood pressure.

9. Carrots are good for people with high blood pressure

Carrot is a very nutritious root vegetable that contains many phenolic compounds, such as: Caffeic, p-coumaric and chlorogenic acid. These compounds work to relax blood vessels, reduce inflammation, and lower high blood pressure in the blood.
Although carrots can be cooked or eaten raw, experts recommend eating them raw to reduce high blood pressure. In addition, drinking 473 ml of fresh carrot juice daily for 3 months, may help reduce systolic blood pressure levels, but has no significant impact on diastolic blood pressure.

10. High blood pressure should eat celery

Celery is a popular vegetable, widely used in the daily diet. Celery contains Phthalide compounds, which relax blood vessels and reduce high blood pressure.
Therefore, people with high blood pressure should add celery in their daily diet.

11. Tomatoes are good food for people with high blood pressure

Tomatoes and tomato products contain many essential nutrients, including potassium and the carotenoid pigment lycopene. This pigment is very beneficial for heart health, while also contributing to the reduction of risk factors for high blood pressure.

12. High blood pressure should eat broccoli

Broccoli is known for its many beneficial health effects, including circulatory health.
Broccoli is rich in flavonoid antioxidants, which help lower blood pressure by increasing nitric oxide levels and blood vessel functions in the body.
Therefore, if you add broccoli to your daily diet, it will help reduce the risk of high blood pressure effectively.

13. Greek yogurt is a food for people with high blood pressure

Greek yogurt is a nutrient-dense dairy product, high in calcium and potassium, which helps regulate blood pressure. A recent study has shown that consuming 3 servings of Greek yogurt per day can reduce the risk of high blood pressure.

14. Herbs and spices should be added to the diet for people with high blood pressure

Some herbs and spices contain compounds that help lower high blood pressure and relax blood vessels.
Herbs and spices that you should add to your daily diet such as cilantro, celery seeds, black cumin, saffron, lemongrass, cinnamon, ginseng, sweet basil, cardamom and ginger.

15. Chia seeds and flax seeds are good for people with high pressure

Chia seeds and flax seeds are small seeds but contain many nutrients needed in regulating blood pressure.
Daily, you should add about 35 grams of chia seeds to help reduce high blood pressure instead of using some kind of placebo medicine.

16. Eat beets if you have high blood pressure

Beets are a nutritious food, rich in nitrates, which relax blood vessels and improve high blood pressure effectively.
A 2-week study in more than 20 people with high blood pressure showed that consuming 250ml of beetroot juice and 250 grams of cooked beetroot can significantly reduce blood pressure readings. However, these effects are short-lived, so they need to be combined with other blood pressure control measures.

17. Spinach is a food for people with high blood pressure

Similar to beets, spinach contains high levels of nitrates and antioxidants, magnesium, calcium and potassium, which help regulate high blood pressure.
You only need to consume 500ml of spinach soup within a week to reduce the level of high blood pressure in the body. In addition, this vegetable also helps you reduce the stiffness of the arteries and improve heart health very well.
In short, in addition to proper nutrition, full use of therapeutic drugs and a scientific and healthy lifestyle. Patients with high blood pressure need regular check-ups to check the level as well as prevent complications of the disease.
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Reference source: healthline.com