How To Treat High Blood Pressure And Hypertension:

Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease.

Citrus fruits:
Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure.

Pumpkin seeds:
They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.

Beans and lentils :
Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels.

A review of 8 studies that included 554 people indicated that, when exchanged for other foods, beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension.

Berries:
Berries have been associated with a variety of impressive health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.

Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules, which may help reduce blood pressure levels. However, more research in humans is needed to confirm these potential mechanisms.

Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects.

Pistachios:
Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium.

A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP.

Carrots:
Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels.

Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. A study that included 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels.

Tomatoes and tomato products:
Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.

Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure.

A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death.

Yogurt:
Greek yogurt is a nutrient-dense dairy product that’s packed with minerals that help regulate blood pressure, including potassium and calcium.
A review of 28 studies found that consuming 3 servings of dairy per day was associated with a 13% lower risk of high blood pressure, as well as that a 7-ounce (200-gram) increase in dairy intake per day was associated with a 5% reduction in hypertension risk.

Herbs and spices:
Certain herbs and spices contain powerful compounds that may help reduce blood pressure by helping blood vessels relax.

Celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are just some of the herbs and spices that have been shown to have blood-pressure-lowering potential, according to results from animal and human research.

свернуть