Hypertension or high blood pressure levels among individuals has become an extremely common disease in recent times. However, it is preventable, and with the right kind of diet and lifestyle changes, one can lower blood pressure levels without much of a hassle. Dietary Approaches to Stop Hypertension (DASH) is a healthy eating plan that is designed to treat individuals with high blood pressure. These foods are generally rich in potassium, calcium and magnesium content. Having a diet centred around vegetables, fruits, whole grains, beans, nuts, and poultry, along with fat-free or low-fat dairy products are ways to control blood pressure. Include some of these food items in your diet to lower blood pressure and control blood pressure naturally.
Top food items to lower blood pressure naturally
Citrus fruits
Citrus fruits such as oranges, lemons and grapefruits are packed with vitamins, minerals and plant compounds. If you are wondering how to reduce high blood pressure, then consuming these fruits is a great way to control blood pressure levels. Including citrus fruits in your diet to lower blood pressure helps in keeping the heart healthy, and reduces risk factors that can lead to heart diseases, causing hypertension.
Spinach
Consuming leafy greens is a great way to control blood pressure. Spinach is a vegetable that is high in a plant-based compound called nitrate, which is believed to lower blood pressure naturally. Spinach is also high in potassium, calcium, magnesium and various antioxidants that support heart health. So, if you are wondering how to lower blood pressure naturally, start including spinach in your diet.
Nuts and seeds
Including nuts and seeds in your diet is a great way to reduce blood pressure. Nuts and seeds such as flaxseeds, chia seeds, pumpkin seeds, walnuts, pistachios and almonds are great for controlling blood pressure. Nuts and seeds contain fibre and arginine, which are essential to relax the blood vessels and lower blood pressure naturally.
Legumes
Legumes are rich in nutrients which are found to help reduce blood pressure. Legumes such as lentils, beans and peas are high in magnesium and potassium content which can be included in your diet to lower blood pressure.
Eggs
Extremely high in nutrient content, consuming eggs regularly is one of the best ways to reduce blood pressure. Studies have found that individuals who eat five or more eggs per week are linked to having a more stable blood pressure level. Easily available, and a food item that can be simply incorporated into your diet, start consuming eggs if you have been wondering how to reduce blood pressure.
Salmon
Fatty fish such as salmon are an excellent source of omega-3 fats which are found to be impactful in terms of heart benefits and a great way to control blood pressure. Consuming salmon and other fatty fish help reduce blood pressure by lowering inflammation in the body. Start by including salmon in your diet if you have been thinking about how to reduce high blood pressure.
Yoghurt
A dairy product packed with nutrients, yoghurt is among the best food items for all those who have been thinking about how to lower blood pressure naturally. Yoghurt contains essential nutrients such as calcium and potassium which are beneficial for heart health and help in reducing blood pressure. Consuming yoghurt daily has been linked to more stable blood pressure levels in individuals.
Disclaimer: Before you get started on your diet to lower blood pressure levels, do consult with your family physician and dermatologist. Individual reactions to the food items mentioned above can vary, and what may be beneficial to one person could potentially cause adverse effects in another. The information provided above is a compilation of general benefits associated with foods that help control hypertension, and may not universally apply to all body types. Always prioritise personalised medical advice to ensure specific health needs.