The existing medication for hypertension tends to work well, but isn’t as effective and safe as these 9 foods that can lower blood pressure almost instantly.
As of 2019, an estimated 1.13 billion people had hypertension worldwide, with over two-thirds of them living in poor countries.
These are huge numbers that cannot be ignored easily owing to how dangerous hypertension can be.
High blood pressure is a condition that makes the body vulnerable to other risker diseases and should therefore be dealt with as fast as possible.
Having a BP machine at home is highly recommended if you ever wish to properly bring hypertension under control. But one of the surest bets to lower blood pressure is reviewing your diet.
The Best Foods To Lower Blood Pressure
The following are some food types that can help someone lower their blood pressure.
1. Leafy Greens
Potassium is what you will be looking for when you go leafy greens. It helps the kidneys to get rid of excess sodium, which is one of the biggest culprits that lead to high blood pressure in the body.
Some of the leafy green types include kale, turnips, spinach, romaine lettuce, arugula, beet greens, and Swiss chard.
Avoid canned vegetables as they contain sodium in the preservatives. Always go with fresh vegetables.
Berries are rich in certain compounds called flavonoids, which are known to reduce hypertension in the blood when consumed.
The flavonoids themselves are phytonutrients found in almost all fruits and vegetables and are responsible for the vivid coloring in those plants.
There are over 6000 types of flavonoids, with the highest concentrations found in the berry fruit family. Try incorporating blueberries, strawberries, and raspberries into your diet.
3. Red Beets
Beets are usually high in nitric oxide, which aids the blood vessels to open up some more, thus easing blood pressure in the process.
The nitrates in most beetroots are so effective that a patient will start to see results within 24 hours of ingesting them.
You can either crush the beets into juice and drink them, or you can choose to cook them. Any method is okay as it does not interfere with the nutrient contents that you need.
Yogurt is an excellent source of calcium and has the added advantage of having low fat, making it the ideal countermeasure for hypertension.
It has been found that there was a significant reduction of high blood pressure in people who consumed over five servings of yogurt in a week compared to those that do not.
However, when shopping for yogurt, always keep an eye out for sugar content and go for the ones with the lowest amounts.
Plain yogurt is highly recommended.
Oatmeal does not rank highly among many people due to its bland taste, but it packs many health benefits.
It has very high fiber content, low fat, and has much lower sodium levels; the three things that are vital for the lowering of your blood pressure.
You can have it during breakfast, mixing it with low-fat milk, or you can have overnight oatmeal, mixing it with granola, berries, or cinnamon to improve the taste.
Bananas are a very rich source of potassium and are much better compared to supplements since they are as natural as nature can get.
The other great advantage of bananas is that it can be eaten in a number of ways. You can choose to eat it while it’s ripe, you can cook it, or you can slice it and mix it with oatmeal.
A banana is also a good accompaniment for breakfast, going well with coffee or tea.
Salmon is a great source of lean protein. They are also high in omega-3 fatty acids, which are very essential when it comes to controlling hypertension.
They also contain compounds that reduce inflammation and lowers triglycerides.
As far as their preparation is concerned, you will be spoilt for choice. You can grill it, boil it, fry it or roast it nicely for dinner. You can spice it up with medicinal herbs or even lemons for taste.
8. Garlic And Herbs
You would never miss the mention of herbs when it comes to natural remedies of combating almost any illness on earth.
Garlic helps fight against hypertension by increasing the amount of nitric oxide in the body, which in turn triggers vasodilation, which widens the arteries, lowering the blood pressure.
Adding herbs in your meals adds more flavor to your food, which in turn helps you reduce your salt intake.
Some of the recommended herbs include basil, thyme, rosemary, and cinnamon.
9. Olive Oil
You would be hard-pressed to find a healthier type of fat than olive oil.
It contains high traces of polyphenols, which help fight inflammation, a nasty side effect of high blood pressure.
You can incorporate olive oil into your daily cooking, especially the main meals, like dinner and lunch. You only need a small amount per day to keep hypertension in check.
Olive oil is a better alternative to canola oil or commercial salad dressings.
A majority of common ailments that afflict people are born out of poor dietary choices and the only way to correct them is by embracing healthy eating.
Hypertension is a dangerous condition that opens up the body to attacks. Fortunately, with technological advancements making it possible to monitor HBP from home, you can comfortably manage the disease by following a strict dietary plan.