Hey there, viewers!
High blood pressure is a very common condition, affecting over a billion people worldwide.
Also known as hypertension, it’s symptoms include severe headaches, fatigue, irregular
heartbeat and bloody urine.
You can reverse these symptoms by changing your diet around.
In today’s video, we’ll be discussing the 17 best foods for high blood pressure.
From pistachios to pumpkin seeds.
From greek yogurt to herbs and spices, we’ll be talking about all of these AND more...
Pistachios
These nuts with little, green kernels are associated with healthy blood pressure levels.
Pistachios contain many nutrients, including potassium which is vital for blood pressure
regulation and heart health.
Studies suggest that pistachios are the most effective nuts when it comes to reducing blood
pressure.
They make an excellent option for snacks, but remember to eat unsalted ones!
Do you like eating pistachios?
How often do you eat them?Sound off in the comment section below, and start a conversation
with our Bestie community...
Citrus fruits
Citrus fruits are popular during the pandemic due to their vitamin C content.
Fruits like orange, lemon and grapefruit have strong blood pressure-lowering effects.
Citrus fruits are rich in minerals, vitamins and plant compounds that can help reduce blood
pressure and keep your heart healthy.
A study showed that when walking was combined with a daily intake of lemon juice, it showed
reduction in blood pressure.
All thanks to the citric acid and flavonoid content of lemons!
Eat citrus fruits whole, or drink freshly prepared juice!
Carrots
Carrots are a powerful veggie, whether they’re in a stir-fry or soup, they blend easily.
Being crunchy and sweet, carrots are full of phenolic compounds.
These relax your blood vessels and lower inflammation, which can help reduce blood pressure levels.
Raw carrots seem to provide more benefits than cooked ones.
Studies suggest that eating raw carrot remarkably lowers blood pressure levels.
You like drinking carrot juice, right?
No?
Well maybe this will change your mind...
In a study, it was found that subjects who drank 16 ounces of carrot juice daily for
3 months saw a reduction in blood pressure.
Berries
Eating berries can help reduce your blood pressure naturally.
Berries are wholesome and packed with antioxidants, including anthocyanins, which give them their
beautiful color.
Anthocyanins cause an increase in the nitric oxide levels of your blood, and also lessen
the production of molecules that hurt your blood vessels.
Different types of berries are available for you to buy.
Berries linked with lower blood pressure are blueberries, strawberries, cloudberries and
raspberries.
Salmon and other fatty fish
Fatty fish are a wonderful source of omega-3 fats.
These fats lower your blood pressure levels by decreasing inflammation and reducing the
levels of oxylipins.
Research suggests that people with higher levels of omega-3 fats had reduced blood pressure
compared to those with lower levels of omega-3’s.
This means eating things like salmon, mackerel, sardines, tuna, or whichever fatty fish you
like.
Feel like you’re missing out?
Make sure you join our millions of viewers by hitting that “subscribe” button, and
staying up to date on all our great Bestie content…
Swiss chard
Just like other green leafy veggies, swiss chard also provides a bundle of nutrients.
Most importantly, it provides minerals like potassium and magnesium, which regulate your
blood pressure.
Dietary potassium is linked to reducing blood pressure.
The magnesium in swiss chard also reduces blood pressure by blocking the movement of
calcium into the heart cells and allowing blood vessels to relax.
Pumpkin seeds
You may have heard a lot about pumpkin seeds!
In addition to potassium and magnesium, which are also present in swiss chard, pumpkin seeds
contain an amino acid called arginine.
It’s needed for nitric oxide production, which relaxes your blood vessels and lowers
blood pressure.
Studies also suggest the use of pumpkin seed oil for high blood pressure control in postmenopausal
women.
Amaranth
Eating a whole grain-rich diet can reduce blood pressure and amaranth is one such grain.
It's high in magnesium and decreases your risk of high blood pressure.
Celery
Celery is a low calorie vegetable full of nutrients, which will lower blood pressure
by relaxing your blood vessels.
A study suggested that among all of the cooked veggies, eating cooked celery has a stronger
link to reduced blood pressure than others.
Want to learn more about the benefits of celery?
You might like watching our video on What eating celery every day for a week will do
to your body.
Beans and lentils
Beans and lentils make a delicious addition to your meals.
These contain fiber, magnesium and potassium, which help regulate your blood pressure.
A published study suggested that beans and lentils can significantly reduce and maintain
your blood pressure.
You can add these items to your stir fry, or maybe even roast them.
Broccoli
Whether you like broccoli or not, it’s an exceptionally healthy vegetable!
Broccoli reduces blood pressure.
This is all thanks to the antioxidants!
They decrease blood pressure by bringing down nitric oxide levels in your body.
Studies suggest that people who consume four or more servings of broccoli per week have
lower risk of high blood pressure than those who eat it once a month or less.
Tomatoes
Juicy, red tomatoes are not only tasty, but healthy too!
One of their health benefits includes reducing blood pressure.
Tomato and its products contain potassium and a pigment called lycopene.
This pigment is known to support heart health by lowering your blood pressure.
Greek yogurt
I’m sure many of you like yogurt in your smoothies, or consume it with berries.
Whatever way you eat it, it has so many things to brag about.
Yogurt contains potassium and calcium, which help to regulate blood pressure.
Studies have found that a 7-ounce increase in dairy per day is linked with a 5% reduction
of hypertension.
Chia and flax seeds
Do you feel like you’re seeing chia and flax seed recipes everywhere?
Both these tiny seeds are trending because of the major health benefits they carry.
These seeds contain potassium, magnesium and fiber, which are key for maintaining your
blood pressure levels.
Consumption of whole flax seeds can lower blood pressure when eaten for 12 weeks or
longer.
Herbs and spices
Herbs and spices not only add flavor to your dish, but also offer several health benefits.
Spices and herbs provide compounds that lower blood pressure by relaxing your blood vessels.
Some popular blood pressure-lowering herbs and spices include cilantro, saffron, cinnamon,
cardamom, lemongrass, celery seed, sweet basil and ginger.
Give them a try.
Beets
Beets and beet greens are highly nutritious and can promote healthy blood pressure levels.
They’re rich in nitrate content, which can help your blood vessels relax, leading to
a decrease in blood pressure.
Some of you may prefer drinking beet juice instead of eating them raw or cooked.
Beet juice is also very effective.
In one study where people consumed both 250 ml of beet juice and 250 grams of cooked beet,
they experienced a reduction in blood pressure levels.
Just so you know, some studies suggest this effect may only be temporary.
Either way, beets will still do a lot of good for your health.
Spinach
Remember Popeye?
Well there’s a reason he’d get strong after eating spinach.
In addition to antioxidants, potassium, calcium and magnesium, spinach also contains nitrate.
These are all essential for people with high blood pressure.
I know many of you don’t like spinach, but try having some spinach soup to manage your
blood pressure.
In a study, people who consumed spinach soup for 7 days straight had a reduction in blood
pressure.
It also decreases the stiffness in your arteries, helping your blood pressure even more.
Lifestyle changes, plus a healthy diet, can help you reduce your blood pressure.
Adding a few foods mentioned in this video can help you manage your blood pressure.
Would you like to learn more about blood pressure?
Let’s keep the conversation going with a couple of more videos, shall we?
Check out 9 signs of high blood pressure you should never ignore.
Or how about 13 foods that raise blood pressure, according to dietitians?
Go ahead, click one.
Or better yet, watch both, and learn more about signs of high blood pressure, and which
foods you should avoid.
Did you know about these foods before watching this video?
Let us know in the comments below!