Eleven Foods Can Lower Blood Pressure

 Eleven Foods Can Lower Blood Pressure

1. Berries. Blueberries and strawberries contain the antioxidant anthocyanins. Studies have found that people who consume more anthocyanins have an 8% lower risk of hypertension. Enjoy berries as a snack or dessert, or add them to smoothies or oatmeal.

2. Banana. Bananas contain a lot of potassium, which helps control blood pressure. The American Heart Association recommends that adults should consume 4,700 milligrams of potassium per day. Foods rich in potassium include avocado, cantaloupe, halibut, mushrooms, potatoes, tomatoes, tuna, dates, dark green vegetables, etc. However, patients with kidney disease should seek guidance from their doctor before eating.

3. Pistachio. Pistachios and almonds can help lower blood pressure, and unsalted nuts are healthier.

4. Dark chocolate. A review study showed that chocolate lowers blood pressure in the general population and in people with prehypertension. It is recommended to choose high-quality chocolate with a cocoa content of more than 70%.

5. Kiwi fruit. Studies have found that eating 3 kiwis a day can significantly reduce blood pressure after 8 weeks. Its rich vitamin C may be the "contributor".

6. Watermelon. The citrulline in watermelon can help control blood pressure by prompting the body to produce nitric oxide that relaxes blood vessels, increases arterial elasticity, and speeds up blood flow.

7. Oats. A review of 28 experiments concluded that glucans found in oats and barley can lower blood pressure. It is recommended to start the day with oatmeal porridge, and you can also drink barley tea regularly.

8. Garlic. Garlic can increase the synthesis of nitric oxide and help dilate blood vessels. Its main active ingredient, allicin, is beneficial to health. Garlic can be added to stir-fries, soups, and omelets to enhance freshness.

9. Milk. Milk and yogurt are calcium-rich foods. Multiple studies have shown that after supplementing with about 1,000 mg of calcium, all results showed a slight decrease in blood pressure in subjects. The American Heart Association states that yogurt may reduce the risk of high blood pressure in women. It is recommended to drink natural yogurt without added sugar and add fresh fruits or nuts. The use of supplements exceeding the reference intake of calcium to prevent and treat hypertension is not recommended.

10. Cinnamon. Research shows that cinnamon can reduce short-term systolic blood pressure by 5.39 mmHg and diastolic blood pressure by 2.6 mmHg. Cinnamon can be used as a flavoring or as a sugar substitute in your daily diet.

11. Lentils. It's an excellent source of vegetarian protein and fiber, helps lower blood pressure, and is delicious added to salads, stews, and soups.