Foods That Lower Blood Pressure II
High blood pressure, or hypertension, is a condition in which the force of the blood against the artery walls is too high. Hypertension affects one in three adults in the US and can lead to various health problems including heart disease, stroke, and heart failure. There are numerous ways in which one can lower blood pressure naturally, like exercise, meditation, or other stress-reducing techniques.
However, one of the main methods of blood pressure control is through diet. Diet plays a huge role in increasing or decreasing blood pressure levels. Foods to be avoided for those seeking to control blood pressure include salt, alcohol, and red meat.
In this article, we’ll be discussing the foods that you should be eating to lower blood pressure levels. If you find the article informative, check out our Wellness Archives, or check out the first part of this article which will provide you with other foods that will help control blood pressure.
Watermelon can be helpful in managing high blood pressure as it contains citrulline. Citrulline is an amino acid that controls high blood pressure by producing nitric oxide in the body. Nitric oxide causes the blood vessels to relax and dilate, which aids blood flow while also decreasing blood pressure.
Various studies have been conducted that show the effects of watermelon on reducing hyperextension. Studies have found that animals who are given a watermelon rich diet had better heart health and lower blood pressure. In mice, the effects of a watermelon rich diet not only increase heart health, but also reduced plaque in the arteries, and lowered cholesterol.
Watermelon can be fit into the diet in a number of ways. It can be added to smoothies, salads and can also be consumed independently.
Research has shown that oats have an impact on lowering both systolic blood pressure and diastolic blood pressure. While testing the effect of oats on blood pressure, those who consumed sixty grams of rolled oats a day lowered systolic blood pressure by 2.7mmHg and lowered diastolic blood pressure by 1.5mmHg.
Oats contain beta-glucan, which is a type of fiber that aids in reducing cholesterol and reduces hypertension. A bowl of oatmeal in the morning is the ideal way to fit oats into your diet, and is a great replacement for shop bought cereals with high sugar content.
The main active nutrient within garlic is allicin. Allicin is often associated with numerous health benefits, and one of these benefits is the increased production of nitric oxide which, as we discussed above, plays an important role in lowering blood pressure by relaxing and dilating the blood vessels. Some studies have shown that garlic can reduce both systolic blood pressure and diastolic blood pressure.
Garlic can be easily fit into a diet as it can enhance the flavor of various different types of meals, including stir-fries and soups. It can also be used as a healthy alternative to salt. However, for those looking to fit garlic into their diet, be mindful that powdered garlic contains less allicin than a fresh clove of garlic. As such, a clove of garlic is a better option for those looking to reduce hypertension.
According to the American Heart Association, natural yogurt can lower the risk of developing high blood pressure among women(although this benefit does not seem to be present for men). For women looking to use natural yogurt as a hypertension deterrent, five or more servings of yogurt a week is ideal. Paired with this, unsweetened yogurts will have greater health benefits than sweetened alternatives. Yogurt can easily be fit into a daily diet and goes well when mixed nuts, fruits or seeds.
Although it only has a short term impact, cinnamon can lower both the systolic blood pressure and the diastolic blood pressure. Cinnamon should not be too difficult to consume, as it can easily fit into your diet by sprinkling it in coffee, on cereal, and oatmeal. It can also be used to add flavor to various meals including curries and stir-fries.
Carelessness in food consumption and diet patterns can have numerous negative effects on general well-being, heart health, and blood pressure. For those seeking to reduce hypertension, addressing dietary issues should be a priority. Implementing the foods listed above into your daily diet will aid you in your goal to reduce blood pressure and improve general well being.
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- Florida State University. (2014). Chowing down on watermelon could lower blood pressure, study suggests. [online] Available at: https://www.sciencedaily.com/releases/2014/04/140403095457.htm [Accessed 20 Jan. 2020].
- LeMonica, M. (2020). Seven things to eat or avoid to lower your blood pressure. [online] The Conversation. Available at: https://theconversation.com/seven-things-to-eat-or-avoid-to-lower-your-blood-pressure-63940 [Accessed 20 Jan. 2020].
- Ried, K., Frank, O., Stocks, N., Fakler, P. and Sullivan, T. (2008). Effect of garlic on blood pressure: A systematic review and meta-analysis. BMC Cardiovascular Disorders, [online] 8(1). Available at: https://bmccardiovascdisord.biomedcentral.com/articles/10.1186/1471-2261-8-13 [Accessed 20 Jan. 2020].
- Marcin, J. (2018). 10 Herbs That May Help Lower High Blood Pressure. [online] Healthline. Available at: https://www.healthline.com/health/high-blood-pressure-hypertension/herbs-to-lower#basil [Accessed 20 Jan. 2020].