A list of recommended foods by medical practitioners that patients with high blood pressure should eat or have in their diet to lower it.
High Blood Pressure Home Diet
If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to lower it. Good nutrition plays an important role in treating your high blood pressure. If you successfully control your hypertension with a healthy diet, you might avoid, delay or reduce the need for medication.
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure by upto 11 mm Hg . It is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
They foods include;
Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is fruits such as bananas and vegetables, kales being a rich source.
Berries, especially strawberries are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help reduce blood pressure. You can add them to your breakfast counter for a healthy fill.
Beets are high in Nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.
Garlic and herbs have been noted to reduce hypertension by increasing nitric oxide levels in the blood. Nitric oxide promotes vasodilation hence blood pressure reduction. Incorporating flavourful herbs in your daily diet can also help cut back on salt intake. They include; cinnamon, thyme and rosemary.
Watermelon contains citrulline which aids the body in producing nitric oxide. In one study, adults with obesity and mild hypertension who took watermelon extract showed reduced blood pressure in the ankles and brachial artery of the upper arm.
Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation and lower triglycerides.