13 Foods That Are Good for High Blood Pressure - Catholic Herald
Catholic Herald
  • Home
  • Cover Story
  • Editorial
  • Archbishopric
  • News
    • Vatican News
  • Homily
  • Kids &Teens
  • Gallery
    • Gallery
No Result
View All Result
Catholic Herald
No Result
View All Result
Home Uncategorized

13 Foods That Are Good for High Blood Pressure

by admin
June 16, 2019
in Uncategorized
0
493
SHARES
1.4k
VIEWS
Share on FacebookShare on Twitter

What is hypertension?

Hypertension, or high blood pres-
sure, refers to the pressure of blood

against your artery walls. Over time,
high blood pressure can cause blood

vessel damage that leads to heart dis-
ease, kidney disease, stroke, and other

problems. Hypertension is sometimes

called the silent killer because it pro-
duces no symptoms and can go unno-
ticed — and untreated — for years.

Many risk factors for high blood
pressure are out of your control, such
as age, family history, gender, and race.

But there are also factors you can con-
trol, such as exercise and diet. A diet

that can help control blood pressure
is rich in potassium, magnesium, and
fiber and lower in sodium.
Below are 13 foods that
help lower blood pressure:

  1. Leafy greens
    Potassium helps your kidneys get rid
    of more sodium through your urine.

This in turn lowers your blood pres-
sure.

Leafy greens, which are high in po-
tassium, include:

romaine lettuce
arugula
kale
turnip greens
collard greens
spinach
beet greens
Swiss chard
Canned vegetables often have added
sodium. But frozen vegetables contain
as many nutrients as fresh vegetables,
and they’re easier to store. You can
also blend these veggies with bananas

and nut milk for a healthy, sweet green
juice.

  1. Berries
    Berries, especially blueberries, are
    rich in natural compounds called
    flavonoids. One studyfound that
    consuming these compounds might
    prevent hypertension and help lower

blood pressure. Blueberries, raspber-
ries, and strawberries are easy to add

to your diet. You can put them on
your cereal or granola in the morning,
or keep frozen berries on hand for a
quick and healthy dessert.

  1. Red beets
    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.
    You can juice your own beets or
    simply cook and eat the whole root.
    Beetroot is delicious when roasted or
    added to stir-fries and stews. You can
    also bake them into chips. Be careful
    when handling beets — the juice can
    stain your hands and clothes.
  2. Skim milk and yogurt
    Skim milk is an excellent source of
    calcium and is low in fat. These are
    both important elements of a diet for
    lowering blood pressure. You can also
    opt for yogurt if you don’t like milk.
    According to the American Heart
    Association, women who ate five or

more servings of yogurt a week ex-
perienced a 20 percent reduction in

their risk for developing high blood
pressure.

Try incorporating granola, al-
mond slivers, and fruits into your

yogurt for extra heart-healthy ben-
efits. When buying yogurt, be sure to

check for added sugar. The lower the
sugar quantity per serving, the better.

  1. Oatmeal
    Oatmeal fits the bill for a high-fiber,
    low-fat, and low-sodium way to lower
    your blood pressure. Eating oatmeal
    for breakfast is a great way to fuel up

for the day. Overnight oats are a pop-
ular breakfast option. To make them,

soak 1/2 cup of rolled oats and 1/2 cup
of nut milk in a jar. In the morning,

stir and add berries, granola, and cin-
namon to taste.

  1. Bananas

Eating foods that are rich in potassi-
um is better than taking supplements.

Slice a banana into your cereal or oat-
meal for a potassium-rich addition.

You can also take one to go along with
a boiled egg for a quick breakfast or
snack.

  1. Salmon, mackerel, and fish
    with omega-3s

Fish are a great source of lean pro-
tein. Fatty fish like mackerel and salm-
on are high in omega-3 fatty acids,

which can lower blood pressure,

reduce inflammation, and low-
er triglycerides. In addition

to these fish sources,

trout contains vita-
m i n

D .

Foods rarely contain vitamin D, and

this hormone-like vitamin has prop-
erties that can lower blood pressure.

One benefit of preparing fish is that it’s
easy to flavor and cook. To try it, place
a fillet of salmon in parchment paper
and season with herbs, lemon, and
olive oil. Bake the fish in a preheated
oven at 450°F for 12-15 minutes.

  1. Seeds

Unsalted seeds are high in potassi-
um, magnesium, and other miner-
als known to reduce blood pressure.

Enjoy 1⁄4 cup of sunflower, pumpkin,
or squash seeds as a snack between
meals.

  1. Garlic and herbs
    Garlic can help reduce hypertension

by increasing the amount of nitric ox-
ide in the body. Nitric oxide helps pro-
mote vasodilation, or the widening of

arteries, to reduce blood pressure. In-
corporating flavorful herbs and spices

into your daily diet can also help you

cut back on your salt intake. Exam-
ples of herbs and spices you can add

include basil, cinnamon, thyme, rose-
mary, and more.

  1. Dark chocolate
    A 2015 study found that eating dark
    chocolate is associated
    with a lower risk for
    cardiovascular
    disease
    (CVD). The study suggests that up to
    100 grams per day of dark chocolate
    may be associated with a lower risk of
    CVD. Dark chocolate contains more
    than 60 percent cocoa solids and has
    less sugar than regular chocolate. You
    can add dark chocolate to yogurt or

eat it with fruits, such as strawber-
ries, blueberries, or raspberries, as a

healthy dessert.

  1. Pistachios

Pistachios are a healthy way to de-
crease blood pressure by reducing pe-
ripheral vascular resistance, or blood

vessel tightening, and heart rate. One

study found that a diet with one serv-
ing of pistachios a day helps reduce

blood pressure. You can incorporate
pistachios into your diet by adding

them to crusts, pesto sauces, and sal-
ads, or by eating them plain as a snack.

  1. Olive oil
    Olive oil is an example of a healthy
    fat. It contains polyphenols, which are
    inflammation-fighting compounds
    that can help reduce blood pressure.
    Olive oil can help you meet your two
    to three daily servings of fat as part of
    the DASH diet (see below for more

about this diet). It’s also a great alter-
native to canola oil, butter, or com-
mercial salad dressing.

  1. Pomegranates
    Pomegranates are a healthy fruit that
    you can enjoy raw or as a juice. One
    study concluded that drinking a cup of
    pomegranate juice once a day for four
    weeks helps lower blood pressure over
    the short term. Pomegranate juice is
    tasty with a healthy breakfast. Be sure

to check the sugar content in store-
bought juices, as the added sugars

can negate the health benefits.

Share197Tweet123Share49
admin

admin

  • Trending
  • Comments
  • Latest

The 12 Articles of the Creed

June 14, 2021

Examination malpractices: Who is to blame?

July 10, 2021

Act right, don’t be part of those destroying the world today!

June 14, 2021

Agenda for in-coming Lagos State Governor

0

Fathers And The Omugwo Train

0

Married Pentecostal Pastor Set To Become Catholic Priest

0
Archbishop Alfred Adewale Martins at 64: Full of gratitude, yearning to work more

59th World Day of Social Communications: Archbishop Martins echoes Pope Francis’ Call for Gentle Communication

June 11, 2025

Pentecost as birthday of the Church

June 11, 2025
Now that 2023 general elections are drawing near

Government should reverse the decline in academic standards

June 11, 2025
Catholic Herald

© 2024 | Xebrian

Navigate Site

  • Home
  • Mixed Grill
  • Interview Section
  • Spirituality
  • Sports
  • Health
  • Technology
  • Gallery
  • Back Page
  • Contact

Follow Us

No Result
View All Result
  • Home
  • Cover Story
  • Editorial
  • Archbishopric
  • News
    • Vatican News
  • Homily
    • Spirituality
  • Mixed Grill
  • Interview Section
  • Sports
  • Technology
  • Health
  • Kids &Teens
  • Gallery
    • Gallery
  • Back Page
  • Contact

© 2024 | Xebrian