High blood pressure also known as hypertension is caused by several factors including an inactive lifestyle followed by excessive stress and unnecessary consumption of junk or processed food, especially salty meals. While those suffering from high blood pressure have to follow a certain food regime along with a healthy schedule, it should never be ignored as high blood pressure can often lead to health complications.
Therefore, it is important to keep a tab on blood pressure levels and also follow up on medications. There are also a few food items that can be consumed to naturally reduce blood pressure. This will also help to avoid taking medication for a prolonged period and help gain the benefits of natural foods, fruits and vegetables.
Foods to lower blood pressure levels
- Green and leafy vegetables: Loaded with nitrates and many other nutrients, leafy green vegetables effectively help to manage blood pressure levels. According to a Medical News Today report, consuming at least one cup of greeny leafy vegetables every day can lower blood pressure. Some of these include cabbage, mustard green, spinach, and kale which can be consumed as sandwiches, smoothies, and sometimes even as omelettes.
- Berries:Berries are rich in antioxidants and flavonoids which can help to improve blood flow and reduce the risk of hypertension. They are also abundant in nitric oxide and consuming a bit less than 28 grams of berries can dramatically contribute to reducing blood pressure.
- Beets: Beetroot is also another food item that is linked to reducing blood pressure levels. Having a high content of nitrates, beetroot is a versatile vegetable that can be added to salad, smoothies, or even consumed raw. According to the research, the nitrate in beetroot juice can reduce systolic blood pressure in people with arterial hypertension.
- Bananas:Loaded with potassium, if consumed daily, bananas can help in reducing blood pressure levels for people with having deficiency of potassium and high blood pressure. It can be added to smoothies, pancakes, or frozen desserts.
- Oats:Oats are known for containing a special type of fibre called beta-glucan which also benefits heart health. According to a 2020 study, the beta-glucan and avenanthramide C presented in oats help to reduce malondialdehyde, a marker of oxidative stress in hypertensive rats. This result suggests that ingredients present in oats can also prevent high blood pressure and protect heart health in the human body.
