What are the foods to eat with high blood pressure? or what are the foods to eat to reduce high blood pressure?
all are answered in this article.
The reality is, high blood pressure is one of the most dangerous chronic illnesses.
It kills millions of people globally. Actually, it is caused by poor dietary choice and poor sedentary lifestyle.
They further show that it is due to chemicals and other technological methods that are applied to preserve food and the antibiotics and other chemicals used in agricultural sectors(3).
The chemicals are very harmful to our health and can not only lead to high blood pressure but other major chronic diseases such as cancer, diabetes, heart diseases, arthritis, obesity, and many more(4).
Why high blood pressure kills millions of people
Blood pressure is a silent killer disease that has no symptoms and is very difficult to notice.
This makes it go for several years without treatments.
In fact, the pressure of blood against your arteries walls, over a given period can lead to damage to your blood vessels and can cause serious heart diseases including kidney diseases and other arteries dysfunctions(5).
According to research by centers for disease control and prevention (CDC), over 75 million Americans have high blood pressure.
That is only America, so what about other countries. It is over millions of people with hypertension.
The (CDC) also states that some of the risk of blood pressure is beyond your control.
For instance, age, gender, race, and family background can lead to hypertension and are uncontrollable.
However, there are some that you can control, for instance, your diet choice and lifestyle.
You can change from poor dietary choice and poor sedentary lifestyle and start living a healthy lifestyle, eating real food that is low in salt, but rich in other minerals such as potassium, calcium, and magnesium.
In addition, you can focus on fiber-rich foods.
This article provides you with foods to eat with blood pressure
Foods to eat with high blood pressure
As mentioned in the previous statements, you need to eat foods rich in minerals such as magnesium and potassium but low in sodium.
Fiber-rich food is also effective in lowering high blood pressure.
Here are the foods to eat with high blood pressure
Kale is a leafy green vegetable that are rich in antioxidants, potassium, vitamins, and fiber.
The presence of high potassium in kales helps your kidney to remove excess sodium.
This reduces your blood pressure to a normal state.
Studies show that kales are one of the powerful leafy green foods that help prevent a wide array of chronic illnesses including cancer, diabetes, and helps in weight management(6).
The soluble and insoluble fiber in kales improves the digestive system and help prevent metabolic syndromes(7).
They also support gut bacteria(8).
Another type of leafy green foods that helps curbs and stabilizes high blood pressure and other chronic illnesses is spinach.
Spinach is rich in minerals; especially potassium and magnesium that help reduce the content of sodium in the body.
Eating spinach can boost your insulin sensitivity and reduce blood sugar level in your bloodstream.
This reduces blood pressure and diabetes.
According to several studies shows that eating spinach not only make you feel full and satisfied, but it helps boost your immune system, thus prevents cancer, diabetes, blood pressure and other diseases(9).
Take green tea
Green tea is rich in antioxidants and anti-inflammatory properties that helps prevents a wide array of chronic illnesses(10).
Taking green tea can boost your insulin sensitivity; reduce your blood sugar level and triglycerides levels.
This reduces the risk of developing high blood pressure, cardiovascular diseases, and diabetes.
For that matter, green tea is one of the best foods to eat with high blood pressure to control it.
Collard greens are well known for its high fiber, vitamins, and mineral contents.
It is one of the real foods that you need to eat if you are living with high blood pressure.
Studies shows that eating collard greens can help boost your potassium level(16).
This reduces your blood sugar level, and boost insulin sensitivity that are linked to reducing the risk of diabetes and blood pressure(17).
It is also rich in soluble fiber that helps lower blood pressure and makes you manage your weight.
Broccoli reduces the risk of cancer, diabetes, hypertension, obesity, and other health complications. You need to eat broccoli for your overall health benefits(19).
Other leafy greens
There are several leafy green veggies, which you can eat to reduce high blood pressure.
Some of the best leafy green includes arugula, turnips, beet, and Swiss chard.
Some of the canned veggies such as frozen veggies can also help reduce high blood pressure.
However, most canned vegetables contain sodium that is not recommended for people living with high blood pressure.
Blueberries contain flavonoids that are powerful antioxidants that helps boost the immunes system.
Furthermore, studies suggest that flavonoids can help lower blood pressure for those with high blood pressure.
Raspberries and strawberries
Eating raspberries and strawberries are show to provide advance health benefits to our overall health.
The two types of berries are rich in natural ingredients including potassium and magnesium that helps lower blood pressure(22).
Eating frozen raspberries and strawberries regularly can reduce your risk of chronic illnesses.
If you want the best fruit for your blood pressure then you need cherries.
You need to eat cherries to boost your blood flow, reduce your blood sugar, triglycerides levels, and boost your insulin sensitivity.
Studies show that patients who were given cherries reduce their blood pressure and diabetes as compared to those given placebo(24).
Did you know that eating red beets can help you lower your blood pressure faster? Red beets contain nitric oxide that is very healthy for your arteries functions(25).
They help reduce the pressure of the blood exerted to the artery walls and open your blood vessels allowing effective and efficient blood flow.
In fact, the presence of powerful nitrates in red beets can lower your blood pressure very fast as compared to other fruits.
According to a study, patients who were given beetroot juice were able to lower their blood pressure within a day(26).
This shows how powerful the nitrates in red beets are. Therefore, you need to take smoothies from beetroot to achieve normal blood pressure and reduce cancer.
Take skim milk
Research shows that skim milk are rich in calcium and contains low fats. Calcium and low-fat foods are best and real foods that help stabilize your blood pressure.
Taking calcium improves your blood health and arteries functions.
Taking skim milk or yogurt can help you reduce your blood pressure in case you have high blood pressure, as cited in American Heart Association on their study on female patients (22,23)
It is very important to check on labels whenever you purchase any yogurt to avoid taking added sugar yogurts.
Added sugar foods are dangerous if you have high blood sugar level.
Taking oatmeal can help you lower your blood pressure and diabetes.
Oatmeal is very rich in fiber, and minerals.
This makes it suitable for people living with high blood pressure.
Studies suggest that taking soak 1/2 cup of rolled oats and 1/2 cup of nut milk in the morning can help you reduce high blood pressure faster(25).
They also suggest that adding berries, granola, and cinnamon can make a great taste and speed up the reduction of high blood pressure.
Bananas are rich in potassium.
As you know, potassium helps reduce sodium in your kidney.
It is very healthy to take smoothies or add bananas to your salads to reduce salt in the body.
Research suggests that eating bananas and foods rich in potassium is greater than taking supplements. For that matter, go the best way; eat bananas at least once a day.
Omega-3 fatty acids
Eating foods rich in omega-3 fatty acids is the best way to reduce your blood pressure.
Studies show that eating omega-3 or fatty fish twice a week can prevent several chronic illnesses including cancer, diabetes, blood pressure, erectile dysfunctions, heart disease, stroke, obesity, arthritis and many more(28).
In fact, fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides(29).
Furthermore, trout contains vitamin D that studies shows that can lower your blood pressure.
You can see the 18 health benefits of omega-3 here.
Seeds and nuts
Most seeds are rich in minerals such as calcium, magnesium, potassium among others.
The rich mineral contents in seeds can help reduce your blood pressure.
Especially eating seeds such as sunflower and pumpkins can help you reduce your blood pressure faster.
Studies recommend taking at least a quarter cup of sunflower or pumpkin snacks per day can help reduce your blood pressure quickly(30).
Take garlics and turmeric
Garlic and turmeric are very rich in antioxidants and anti-inflammatory properties that help reduce high blood pressure.
Garlics contains nitric oxides that helps widen blood vessels (31), this reduce pressure exerted on the arteries walls, preventing blood vessels damage.
Actually, garlic and turmeric have advance health benefits including reducing the tumor size or cancerous cells, lowers the risk of diabetes, blood pressure, obesity, heart dysfunctions, arthritis among others(32,33).
For that matter, turmerics are one of the best foods to eat with high blood pressure.
Cinnamon and rosemary
Herbs and spices such as cinnamon, basil, thyme, onion and many more, contains powerful plants compounds that can help reduce blood pressure, diabetes, cancer and other health complications(34,35,36).
Eating meals rich in herbs and spices can also reduce your body salts.
Taking cinnamon and rosemary once a day is very healthy for your overall health.
Therefore, incorporate them in your diet to stabilize your blood pressure.
Take dark chocolate and not regular chocolate
According to lab test, dark chocolate contains more than 60% cocoa solids with les sugar contents.
It shows that taking up to 100g of dark chocolate can help prevent the risk of developing cardiovascular complications (37).
However, regular chocolate is not healthy if you have high blood pressure.
Regular chocolate contains excess sugar that can increase your death rate if you have blood pressure.
For that matter, read the labels on chocolate and ensure you purchase dark chocolate with less sugar.
Eat healthy fats
Olive oil, coconut oil, and avocado oil are best and healthiest types of fats that you can consume to lower your blood pressure.
In fact, olive oils are rich in polyphenols, which helps reduce excess body inflammation and blood pressure.
In addition, coconut oils is rich in MCTs that helps regulate cholesterol level, triglycerides levels and helps prevents several chronic illnesses including diabetes and blood pressure(39).
The monounsaturated fats and polyunsaturated fats are good for health.
Always avoid trans fats and saturated fats whether you have high blood pressure or not.
Actually, healthy fats are all you need for your overall health benefits.
Other healthy foods to eat are pistachios.
They contain powerful compounds that reduce the blood vessel tightening and heart rate (40).
This reduces the pressure of blood exerted on the walls of arteries. For that matter, it prevents the damage of blood vessels that is linked to arteries’ dysfunctions.
Therefore, you can include pistachios in your daily meals.
Take them as snacks or add them to your salad dressings.
Dietary approaches to stop hypertension
The DASH diets are very important for everyone. It helps you reduce the risk of developing high blood pressure and other chronic illnesses such as cancer, diabetes, obesity and ulcers and many more (41).
In fact, the DASH diet aims at reducing your fats, sodium, and alcohol intake per day to lower your systolic blood pressure by 8 to 14 points.
It also aims on optimizing your potassium, magnesium, calcium, and fiber intake per day.
In short, according to the dietary approaches to stop hypertension, you need to increase your mineral intakes and focus on foods low in fats and no sugar added.
Eating real food is a key in this case. It does not point to any form of processed foods or refined flour.
That means you have to minimize eating processed foods to reduce intake of sugar and unhealthy fats.
Note that the DASH diet recommends one drink per day for women and two drinks form men.
This is to reduce you sugar intake since most drinks contain added sugar.
According to backing studies on the DASH diet, they suggest that following this diet can reduce help stabilize your blood pressure.
In fact, they suggest that DASH diet can lower your blood pressure by 6.74 mmHg points for systolic blood pressure and 3.54 mmHg points for diastolic blood pressure (42).
That show you how powerful this approach is. You can follow this diet if you have high blood pressure for better life.
Actually, the DASH diet will not only help you to reduce high blood pressure, but will improve your overall health condition.