Salmon, pumpkin, celery, broccoli, banana, kiwi, garlic… are foods that should be added in the daily diet with high blood pressure patients.
A healthy diet is essential for lowering blood pressure and maintaining a stable blood pressure level. Studies show that certain foods, especially those high in nutrients like potassium and magnesium, help lower blood pressure.
People who have high blood pressure or are looking to maintain a healthy blood pressure, can refer to a few foods below in their diet.
Salmon and other fatty fish
Fatty fish is an excellent source of heart-healthy omega-3s. These fats may help lower blood pressure by reducing inflammation and lowering levels of compounds that constrict blood vessels (called oxylipins).
One study in 2,036 healthy people found that those with the highest blood levels of omega-3 fats had significantly lower systolic and diastolic blood pressure than those with the highest blood levels of omega-3s. short. Higher omega-3 intake has also been associated with a reduced risk of hypertension.
Pumpkin seeds are small but have high nutritional value. They contain many nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed to produce nitric oxide, which is needed for relaxing blood vessels and lowering blood pressure.
“Pumpkin seed oil has also been shown to be a good natural remedy for high blood pressure,” says Dr.
Celery is a popular vegetable that has a positive effect on blood pressure. “Celery contains compounds called phthalides, which can help relax blood vessels and lower blood pressure levels,” says Dr.
Broccoli is high in flavonoid antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body. One study of 187,453 people found that those who consumed 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who consumed broccoli once a month or less.
Bananas are high in potassium, a mineral that plays an important role in controlling high blood pressure. A medium-sized banana contains about 422 milligrams. Potassium reduces the effects of sodium and eases tension in the walls of blood vessels.
A daily serving of kiwi can lower blood pressure in people with mild elevations, according to the results of one study. Researchers compared the effects of apples and kiwis on people with mild blood pressure. They found that eating three kiwis per day for eight weeks significantly reduced systolic and diastolic blood pressure, compared with eating one apple per day for the same time period.
Garlic is a natural antibiotic and antifungal food thanks to its main ingredient allicin. Some studies show that garlic increases the body’s production of nitric oxide, which helps smooth muscles, relax, and dilate blood vessels. These changes can help control high blood pressure. Garlic reduces both systolic and diastolic blood pressure in hypertensive subjects.