7 Natural Foods That Lower High Blood Pressure. Around thirty percent of adults all over the world have hypertension. Many individuals have the misconception that hypertension is caused by consuming an excessive amount of salt in their diet. However, the true offender may be the additional sugar, specifically the fructose that is found in beverages that are sweetened with sugar.
The top seven foods to naturally reduce HIGH blood pressure
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The Seven Most Effective Foods for Lowering High Blood Pressure (lower blood pressure naturally)
If you want to reduce your chance of developing high blood pressure, the first thing you should do is steer clear of processed meals that are high in fructose.
The next thing you need to do is make sure you’re eating all the correct foods. Here is a list of seven foods that have been shown to reduce blood pressure.
Let’s start with the food that is the best supplier of a component that is absolutely necessary for healthy blood flow.
Number 7. Beets foods.
Because of the high levels of dietary nitrates that are found in beets, blood pressure levels can be lowered by eating beets. Nitrates can be discovered in beets as well as in dark leafy greens such as spinach and arugula.
When you ingest foods containing nitrates, your body converts those nitrates into nitric oxide, which causes the blood arteries to relax and dilate. This brings the blood pressure down and helps the body provide additional oxygen to the various sections of the body that require it.
Celery and celery root, watercress, leeks, parsley, and turnips are some further examples of leafy greens that contain significant quantities of nitrates.
It’s possible that you’ve heard that some people find relief from chest pain and even heart attacks by using a medication called “nitroglycerin.” This drug is a man-made analog of the naturally occurring nitrates that are present in beets.
Patients with hypertension were randomly assigned to receive either 250 milliliters of beetroot juice or a juice that served as a placebo in a trial that was supported by the British Heart Foundation. The group that got the beetroot juice experienced a reduction in their blood pressure.
Additionally, endothelial function was improved by around 20 percent, and arterial stiffness was decreased in this group.
Another study involving over 1500 people who did not have high blood pressure found that those who consumed the greatest quantity of nitrate-rich vegetables over the course of three years had a risk of developing hypertension that was 37% lower than that of those who consumed the least amount of these vegetables.
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Dark chocolate comes in at number six.
Numerous studies show that consuming cocoa-based products can bring blood pressure down. Dark chocolate is especially powerful, and one only needs a modest amount of it to see results. In a study conducted by JAMA on 44 individuals diagnosed with hypertension or pre-hypertension, those who consumed a small square of dark chocolate (30 calories) saw a drop in their systolic pressure of 2.9 mm Hg and a drop in their diastolic pressure of 1.9 mm Hg, whereas the group that consumed white chocolate saw no change in their blood pressure readings.
Researchers believe that the components of chocolate known as flavanols, particularly epicatechin, are responsible for the beneficial benefits of chocolate on blood pressure. According to the findings of another study published in the American Journal of Clinical Nutrition, chocolate also includes procyanidins, which are known to promote the generation of nitric oxide and relax blood vessels.
Chocolate has the potential to save a lot of lives. In a study that involved 470 senior men and was published in the Archives of Internal Medicine, the researchers found that those participants who consumed the most chocolate not only had lower blood pressure, but they also had a significantly reduced risk of dying from cardiovascular disease.
Coming up next, if a pharmaceutical business were to make a synthetic compound that was similar to this spice, the product would be one of the most in-demand and costly pharmaceuticals available today.
Garlic comes in at number 5.
Garlic is an incredible food for helping to maintain a healthy blood pressure level. It accomplishes this goal through a variety of methods
that result in expanded blood vessels and an increase in blood flow.
By boosting the activity of an enzyme known as nitric oxide synthase,
garlic is able to contribute to an increase in the generation of nitric oxide in your cells.
Blocking the hormone angiotensin gives it the same effect as
the well-known class of blood pressure medication known as ACE inhibitors.
In addition, garlic stimulates the production of hydrogen sulfide by your red blood cells,
which in turn relaxes your blood arteries.
Garlic is just as effective as traditional drugs for blood pressure.
The Garlic tablets were found to have a much greater impact on blood pressure reduction when compared to
beta-blockers in research involving 210 hypertensive patients.
Garlic, on the other hand, is a substance that is both harmless and well-tolerated.
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Watermelon foods come in at number four.
Consuming watermelon is one of the most efficient ways to
lower blood pressure and lower one’s chances of developing heart disease.
According to research that was presented in the American Journal of Hypertension, watermelon is the natural food that contains
the highest concentration of the amino acid L-citrulline.
In addition, watermelon is an excellent source of the vitamins A, B6, and C,
as well as fiber, potassium, and the antioxidant lycopene.
In a study conducted at Florida State University, the participants were given daily doses of
six grams of L-citrulline derived from watermelon extract. The participants were considered to be at risk for developing hypertension. All of the patients demonstrated considerable improvements in their vascular function, as well as reduced aortic blood pressure.
Citrulline can be found in watermelon, particularly in the white fleshy section of the fruit. Within human bodies, this substance is converted into arginine. The production of nitric oxide, which has many positive effects on our hearts and blood vessels, is facilitated by arginine,
which is essential to our bodies.
*L-arginine is a nutritional supplement that may be purchased, but it has the potential to induce nausea,
pain in the gastrointestinal tract, and diarrhea. There is not a single one of such consequences associated with watermelon.
Watermelon, because to the high levels of potassium it contains, can also help prevent sodium from elevating blood pressure.
Lycopene is a potent antioxidant that guards against heart disease, promotes healthy arteries,
and makes it easier for blood to circulate through the body. Watermelon is an excellent source of lycopene.
According to the findings of the Physicians Health Study,
males who had the highest levels of lycopene in their blood had a 39% lower chance of having a stroke.
Similar findings were discovered in a different study conducted
in Finland that followed 1,000 men for a period of 12 years.
Lycopene may also protect against cancer and sun damage caused by ultraviolet rays, promote male fertility,
and support the creation of healthy bones.
In a moment, we’ll talk about a wonder meal that has healing properties
but none of the potential side effects that certain pharmaceuticals do.
Pomegranate juice comes in at number three.
Pomegranates are an excellent source of the strong polyphenols, which have anti-inflammatory and anti-oxidant properties. It has been demonstrated to aid in the prevention of or treatment for a variety of health problems, such as high blood pressure,
high LDL cholesterol, oxidative stress, high blood sugar, and other health conditions associated to inflammation.
In one trial conducted in Israel,
101 individuals with renal illness were each given either 100 milliliters of pomegranate juice or a placebo once daily for an entire year.
It was found that the group that drank pomegranate juice had a much lower systolic blood pressure than the group that was given a placebo,
but the difference was not statistically significant. Regular use of pomegranate juice lowers systolic blood pressure and may also lower the risk of developing atherosclerosis.
A beverage with a high antioxidant content and a blood pressure reducing effect can be made by combining the juices of beets, pomegranates, and carrots. A triple whammy for your body and your wellbeing!
Next, this well-known drink is renowned for the cancer-preventing characteristics that it possesses.
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Number 2. Green Tea.
Recent studies have indicated that drinking green tea can help those who suffer from hypertension to maintain healthier blood pressure levels.
Green tea is loaded with potent polyphenol antioxidants, which are well-known for the positive effects they have on one’s health. EGCG, one of the most potent flavonoids found in green tea, has been shown to be effective against a wide range of diseases and health concerns.
The findings of a study indicate that EGCG may also be effective in preventing atherosclerosis, blood clots, heart attacks, and strokes. This may be in part due to the fact that EGCG is able to relax blood vessels and enhance blood flow.
Consuming tea on a regular basis has been shown in a meta-analysis of 25 separate studies to considerably lower blood pressure over time. The findings were published in the British Journal of Nutrition. After 12 weeks of consuming tea, the systolic blood pressure was lower by 2.6 mm Hg, and the diastolic blood pressure was reduced by 2.2 mm Hg. The greatest substantial results came from drinking green tea, however even drinking black tea was better than not drinking any tea at all.
Consuming approximately three to four cups of organic green tea on a daily basis is recommended for optimal effects. A small amount of citric acid, such as that found in lemon juice, can increase the number of antioxidants that your body is able to absorb.
And finally, if you want your health to really take off, go from vegetable oil to this nutritious fat.
Olive oil foods come in the first place.
It has been demonstrated that olive oil can dilate blood arteries, hence lowering high blood pressure. According to a number of studies,
it also has the ability to lower “bad” LDL cholesterol while simultaneously raising “good” HDL cholesterol (the good kind).
Atherosclerosis can be avoided thanks to the presence of polyphenols in extra virgin olive oil. They prevent the LDL that has collected on the walls of blood arteries from being oxidized. Polyphenols accomplish this by scavenging reactive oxygen species (ROS) and thwarting
the onslaught that these species would otherwise launch against blood vessels.
According to the findings of a study that was published in the journal “Archives of Internal Medicine,” hypertensive individuals who consumed 40 grams of olive oil on a daily basis were able to reduce the amount of blood pressure medication they required by fifty percent.
Because the phenolic components of olive oil are responsible for 99% of the artery health advantages of olive oil, it is critical to select an olive oil that is excellent in quality and extra virgin.
