Having high blood pressure – or hypertension – can be a deadly condition if not dealt with.
It means your heart has to work harder than usual to pump blood around the body.
Over time this puts extra stress on blood vessels and organs including the heart, brain and kidneys.
For this reason it is a major factor in serious medical emergencies and health conditions such as strokes and heart attacks.
Diet is one of the most common causes of high blood pressure, specifically eating foods with a high salt content.
However, diet can also be utilised to have the opposite effect and lower your blood pressure reading.
According to the National Council on Ageing (NCOA) there are 10 foods you can eat to help “naturally” lower your blood pressure.
Greek yoghurt
A study published in the International Dairy Journal in 2021 found that yoghurt could help lower blood pressure.
The NCOA said: “This is attributed to its high amounts of the minerals calcium, potassium, and magnesium—all thought to help regulate blood pressure.
“Look for unsweetened natural and Greek yoghurts, which can be blended with fruits, seeds, and nuts for a healthy breakfast or snack.”
Berries
“Strawberries and blueberries are rich in antioxidant compounds called anthocyanins,” the NCOA said.
In the past studies have found an association between anthocyanins and a reduction in blood pressure in people with hypertension.
Beetroot
Beetroot is a root vegetable that is high in nitric oxide, a compound that’s been shown to reduce systolic blood pressure (the pressure in your arteries when your heart beats).
“Try beets as a side dish or add it raw to salads,” the NCOA said.
“You can even purchase beetroot juice (with no added sugar) to drink on its own or add to smoothies.”
Sweet potatoes
Sweet potatoes are “loaded” with magnesium, potassium, and fibre, making them ideal for lowering blood pressure, the NCOA said.
Leafy greens
The organisation explained: “Cabbage, collard greens, spinach, kale, and other greens are high in nitrates, which have been found to offer blood pressure benefits.
“It’s easier to get your daily dose of greens by varying how you eat them.”
Fatty fish
Fatty fish such as salmon and mackerel are full of omega-3 fatty acids and vitamin D, which can help lower and regular blood pressure.
Whole grains
The NCOA said: “Oats and other whole grains contain a type of fibre called beta-glucan, which may lower both systolic and diastolic blood pressure.
“Start your morning with a bowl of unsweetened oatmeal, use whole-grain bread for your lunch sandwiches, or have a side of seasoned quinoa with dinner.”
Pistachios
A study published in Hypertension journal in 2013 revealed that consuming pistachios can lower blood pressure during times of stress.
“These healthy nuts, best eaten unsalted, can add crunch and flavour to salads of all kinds,” the NCOA said.
Bananas
Potassium is a mineral that can lower blood pressure due to the fact it helps remove sodium from the body and relaxes blood vessels.
The NCOA said: “Just one medium-sized banana packs a powerful potassium punch: 422 milligrams, to be exact.
“Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may help lower blood pressure naturally.”
Kiwifruit
A study, published in Blood Pressure journal in 2015, found that eating three kiwifruit a day could lower blood pressure.
“Among men and women with moderately elevated blood pressure, intake of three kiwifruits was associated with lower systolic and diastolic 24 hour blood pressure compared with one apple a day,” the study concluded.
For all the latest Health News Click Here
For the latest news and updates, follow us on Google News.
