5 Types Of Food That Help Lower Your Blood Pressure. Blood pressure refers to the pressure that the flow of your blood exerts against the walls of the arteries within your body. When the pressure is too high, this causes hypertension to occur, which can damage the walls of your blood vessels and lead to numerous health-related complications such as heart disease, stroke, and kidney disease. Because of the symptoms of hypertension can be hard to detect, it’s important to take proactive steps and ensure that you’re doing what you can to keep your blood pressure under control. One of the ways you can manage blood pressure is by incorporating certain foods into your diet. Here are just a handful of foods which are useful when it comes to keeping your blood pressure at manageable levels and preventing hypertension from occurring.
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1. Foods High In Potassium
Potassium is an important nutrient due to the role it plays on your system. Specifically, potassium helps your kidneys by filtering more sodium out of your body through urine, in turn, the lowered sodium levels in your body also help to keep your blood pressure down. Potassium can be found naturally in a variety of plant-based food sources; particularly in leafy greens such as romaine lettuce, kale, arugula, spinach, collard greens, and Swiss chard. Just make sure you’re getting them fresh; canned vegetables often come packaged with added amounts of sodium, effectively making their rich potassium content something of a moot point. Alternatively, you can rely on frozen vegetables as well: while they might not be as flavourful as fresh greens, they still retain all of their nutritional value.
2. Foods High In Calcium
Calcium also plays an important role in managing your blood pressure, so another way to improve your overall health is to make room in your meal play for calcium-rich foods such as skim milk and yogurt. According to the American Heart Association, a group of female test subjects ate five or more servings of yogurt per week as part of a study; the result was that these women experienced a 20 percent reduction in their risk of developing heart disease as a direct result of this dietary change. If you’re looking to incorporate more yogurt into your diet, be sure to read the label on the yogurt’s packaging before buying; you’re going to want to stay away from any brands that come with a surplus of added sugar.
3. Foods High in Omega-3
The Omega-3 fatty acid is yet another important nutrient that can help to keep your blood pressure levels under control, as well as reduce inflammation within your body and lower the number of triglycerides within your bloodstream. One great way to get more omega-3 into your diet is by eating certain types of fatty fish such as trout, mackerel or salmon; in addition to being high in omega-3, these fatty fish are also an excellent source of other important vitamins such as lean protein, and in the case of trout, vitamin D. Looking for a way to work some healthy fats and a lean source of protein into your daily diet? Go fish!
4. Foods High in Nitric Oxide
Nitric oxide helps your blood vessels to expand and open, thus relieving and lowering blood pressure level. One particularly high source of nitric oxide is beets. According to researchers, the nitrates found within beetroot juice are potent enough to lower blood pressure in just a short span of 24 hours. If you’re not familiar with some of the ways to prepare beets in cooking, you can either juice them or cook and eat the root itself as an ingredient in stir-fries, stews or beet chips. Just make sure to be careful during the cooking process, since the bright red juice from beets can easily stain your clothes.
5. Foods High in Flavonoids
Flavonoids are a natural type of compound that can be found in certain types of berries, particularly blueberries. According to one study, flavonoids are yet another way you can potentially reduce your blood pressure levels and lower the risk of hypertension and its related problems. Fortunately, the fact that these flavonoid compounds are so abundant in berries means that you can easily work them into your diet as a healthy snack option. This is of course in addition to all the other health benefits that you can expect from berries; for the full scoop, be sure to check out Bestie’s other video, “Eating Berries Every Day For A Week Will Do This To Your Body”.
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