Fruits And Vegetables That Lower Blood Pressure
When incorporated in our daily dietary intake, some fruits and vegetables can help lower high blood pressure. Wondering which are they? Have a look!
When incorporated in our daily dietary intake, some fruits and vegetables can help lower high blood pressure. Wondering which are they? Have a look!
More Diet Tips For Lowering Blood Pressure
1. Lower Your Salt Intake
When it comes to eating to lower blood pressure, it’s best to limit the sodium in your daily diet to less than 2,300 milligrams if you don’t already have high blood pressure, according to the Academy of Nutrition and Dietetics.
However, if you already have high blood pressure, the AHA recommends reducing your salt intake even further, to around 1,500 milligrams per day .
2. Try a Heart-Friendly Diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is specifically tailored to help you take your blood pressure down. The diet is high in fruits, vegetables and low-fat dairy, but low in sodium.
Alternatively, Dr. Mandal highly suggests eating a Mediterranean diet, which is rich in fruits, vegetables, lean proteins and whole grains.
3. Limit Caffeine and Alcohol
Dr. Mandal recommends no more than one to two cups of coffee per day. She also suggests those with high blood pressure especially limit their alcohol intake. The AHA recommends no more than two drinks per day for men and one per day for women.
“I also recommend regular exercise and managing stress,” Dr. Mandal adds.
Plus, make sure to schedule regular checkups with your primary care physician, who can monitor your blood pressure and help you devise the best treatment plan based on your family history and individual health needs.
Foods To Avoid Blood Pressure:
Hypertension is dangerous for heart health, and one of the prime causes of life risk. So, try to limit or avoid below foods and drinks to control good blood pressure.
Salt or Sodium:
Sodium is a major contributor to raised blood pressure and heart disease. Salt contains 40 to 50 percent sodium, so intake of raw salt is highly risky for high blood pressure.
Sugar and sugary foods have harmful effects in several ways. Sugar increases blood sugar level, gain weight as well your blood pressure. So, try to avoid sugary food and drinks, better to eat fresh sweet fruits.
Processed foods used chemicals including saturated fats, trans fats and high sodium. This increases bad cholesterol and high blood pressure.
Consuming moderately red wine may have some health benefits, but excess alcohol can increase blood pressure promptly. Also, alcohol increases the risks of heart failure, stroke, cancer, and obesity.
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Get The Most From Your Fruit And Veg
- If you buy fruit and vegetable dishes that come with sauces, check the label and compare products. They can contain a lot of , and .
- Eat lots of different types of fruit and vegetables. Each has different nutrients and health benefits, giving your body everything it needs, and it will keep your meals interesting.
- Leave off the sugar when you eat fruit, choose ones that you like as they are instead.
- Avoid adding salt to vegetables when you cook them, use other flavours like lemon or orange and garlic instead.
- Try to eat fresh fruit and vegetables while theyre still fresh. They lose their nutrients over time, so if you like to store them for a while go for frozen or tinned instead.
- Avoid leaving vegetables open to air, light or heat after youve cut them because they will start losing some vitamins. Cover and chill them until youre ready to cook or eat them, but don’t soak them because the vitamins and minerals can dissolve away.
- Lightly steam or bake your vegetables instead of boiling or frying them, and use as little water as possible, they will hold onto more of their vitamins and minerals.
In 2017 a major new study found that the more fruit and veg you eat, the lower your risk of serious health problems. Find out more.
Vegetables That Lower Blood Pressure
According to the Archives of Internal Medicine, a diet high in vegetables helps in lowering high blood pressure. Four to five servings of raw or cooked vegetables taken daily, is essential to maintain normal blood pressure. Vegetables lose all their flavor and essential nutrients if you overcook them. So, in order to get the best out of vegetables, they should be consumed raw in salads, steamed, grilled or boiled. Lets find out which vegetables can help lower blood pressure.
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What Is The Dash Diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is one of the most effective dietary ways to lower your blood pressure. The DASH diet is low in sodium , high in fruits, vegetables and whole grains, and low in foods that are high in saturated fats. has been ranked the healthiest overall diet by a panel of experts from U.S. News and World Reports, says Jeff Landsman, MD, primary care provider at Mercy Personal Physicians in Lutherville, Maryland.
Fish, chicken, and vegetable protein are highlighted as great choices, with an emphasis on the whole grains that provide so many of the unique dietary fibers that we need, says , Ph.D., emeritus professor of nutrition at St. Catherine University in St. Paul, Minnesota.
This diet for high blood pressure, which has been studied for almost 30 years, is proven to both lower blood pressure and reduce the risk of nearly all chronic diseases. In fact, in a recent meta-analysis that involved over 900,000 subjects, The DASH dietary pattern was associated with a nearly 20% decreased risk of cardiovascular disease, coronary heart disease, stroke, and diabetes, says Jones.
Whats more, many people have success following the DASH eating plan because it contains the foods theyre used to, and it follows familiar eating patterns, which greatly improves their chance of long-term success.
Getting The Most Nutrients From Fruits And Vegetables
- Canned – Choose natural juices and no added sugar
- Juice or smoothies – Juices only count as a single serving . Don’t rely on these are your sole source of fruits and veggies. These can be high in calories and sugar. Opt for unsweetened juices.
- Dried fruit – Enjoy dried or dehydrated fruits as a nice treat . Because the fruit has lost so much of its bulk and water content, it’s easy to munch away on them.
- Frozen – Keep frozen fruits and veggies on hand for convenience. I love washing and freezing fresh fruits and vegetables I haven’t eaten to reduce food waste.
- Mix them in – Add raw or cooked vegetables to salads, smoothies, omelets, or pack them as snacks.
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Fresh Fish Are Part Of A Heart
Many fish are a great source of lean protein while other varieties offer omega-3 fats, which some research has linked heart-health benefits, according to Harvard Health. Certain fish, such as trout, are rich in vitamin D. People usually dont get enough vitamin D from food, so this is one way to boost your intake, Dean says.
A fresh fish fillet needs only minimal preparation. Keep it low-sodium by brushing on a little olive oil, sprinkling it with cracked black pepper, and baking or grilling it for a few minutes its easy and flavorful.
One The Easiest Steps You Can Take To Prevent High Blood Pressure Is Choosing Healthy Foods
High blood pressure is a health issue that affects both young and old Australians alike, with close to 6 million Australians aged 18 years and over with high blood pressure.
Alarmingly its one of the leading risk factors for death and disability in Australia, as well as across the world.
One the easiest steps you can take to prevent high blood pressure is choosing healthy foods.
The foods we choose every day are important for our heart health. Research into high blood pressure shows us that the foods we consume can help to lower and manage high blood pressure.
But dont worry, weve done the heavy lifting and read the research, all you need to do is read on. The following foods are your best bets in beating high blood pressure based on the science.
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When To See A Doctor About High Blood Pressure Symptoms
High blood pressure often does not cause any symptoms. So, if you are at the dentist or physicians office and are told that your blood pressure is high, it is important for you to check your blood pressure regularly while not at a doctors office. When blood pressure is very high, it can cause headache, dizziness, unsteadiness, visual disturbances, shortness of breath, and chest pain. Chronic elevated blood pressure causes decreased blood flow to vital organs. Over time this may cause dementia, blindness, heart failure, and kidney failure. When these occur in someone with high blood pressure, it is important to see your doctor, says Dr. Li. Its always best to catch it before these symptoms develop, so have your blood pressure checked regularly as part of an annual exam.
Hypertension: While Maintaining A Healthy Lifestyle And Exercising Regularly Are Some Of The Primary Ways To Keep Lifestyle Diseases In Check There Are Some Dietary Tweaks That May Help Hypertension Patients Manage The Condition Better
Hypertension or High blood pressure is emerging to be one of the biggest cause of concern in the global health and nutrition circuit. According to the WHO, high blood pressure causes close to 12.8% of total deaths in the world. The normal range of blood at rest is measured between 100-140 millimeters mercury for systolic pressure and 60-90 for diastolic pressure. A person is said to have hypertension when the blood pressure range exceeds the above mentioned range. Hypertension, if left untreated may trigger stroke or heart attack and in worst cases even cause death. While maintaining a healthy lifestyle and exercising regularly are some of the primary ways to keep lifestyle diseases in check, there are some dietary tweaks too that may help hypertension patients manage the condition better. High blood pressure patients must take extra care of their diet. Too much of sodium intake may cause the pressures to surge. High BP patients should also steer clear of heavily fried foods or foods that are laden with trans-fats. So, what is it that one should have to prevent the surge. Loading up on fruits may help. Potassium rich fruits, or fruits high in vitamin C are said to curb the rise in BP levels.
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Eat Flaxseed For Omega
This seed, which comes from the flaxseed plant, is rich in flaxseed oil, which may help reduce high blood pressure due to its omega-3 fatty acid content. When crushed into flaxseed meal, it has a pleasant, nutty flavor. Grinding flaxseed allows your body to absorb the omega-3 fatty acids, so make sure you dont skip this step.
To use flaxseed as a food that lowers blood pressure, stir it into fat-free or low-fat yogurt, sprinkle it on hot or cold cereals for an extra nutrition boost, or add a few tablespoons to low-sodium recipes for homemade bread.
Foods To Avoid If You Have High Blood Pressure
If you’re living with high blood pressure, Mosca says that in addition to limiting your intake of sodium you should minimize sweets, sugar-sweetened beverages, and red meats to lower your risk of heart disease or stroke.
The American Heart Association also recommends cutting back on saturated and trans fats. In general, try to reduce your consumption of pre-packaged, processed, and prepared foods. And watch out for foods that add salt to your diet, including:
- Condiments such as ketchup, soy sauce, teriyaki sauce, and barbecue sauce
- Some cheeses, seafood, and olives
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What Is Considered High Blood Pressure
According to the guidelines by the American College of Cardiology and the American Heart Association, published in May 2018 in the Journal of the American College of Cardiology, the criteria for high blood pressure are as follows:
- Normal Less than 120/80 millimeters of mercury
- Elevated Systolic between 120 and 129 mmHg and diastolic less than 80 mmHg
- Stage 1 Systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
- Stage 2 Systolic at least 140 mmHg or diastolic at least 90 mmHg
- Hypertensive Crisis Systolic over 180 mmHg or diastolic over 120 mmHg, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage
A large study of more than 9,000 patients, published in May 2021 in The New England Journal of Medicine, found that participants who got their systolic pressures below 120 mmHg saw their incidence of heart failure, heart attack, stroke, and death drop substantially in comparison with those who followed a more standard treatment plan, where the goal was to reduce their systolic pressure to less than 140 mmHg.
Here Are Fruits That May Help Level Blood Pressure Levels Naturally
Bananas are extremely low in sodium and very rich potassium, which happens to be a win-win combination for your high blood pressure levels. You can have them alone, or add it to your cereal, cake, bread, smoothies and milkshakes.
Avocados may also do wonders for your soaring blood pressure levels. Avocados are packed with oleic acid, which can reduce high blood pressure and cholesterol levels. Avocados are also rich in potassium and folate, both of which are good for heart. An antioxidant treasure trove, Avocados are loaded in vitamin A, K, B & E and fibre too.
The summer favourite, watermelon contains an amino acid called L-citrulline, which has proven to lower blood pressure. Watermelon has heart friendly fibres, lycopenes, vitamin A and potassium. You can add them to salads and blend them in smoothies. Watermelon seeds are highly nutritious superfoods too.
Beetroot is rich in nitrates. Nitrates help relax blood vessels and improve blood flow. Beetroot juice is believed to lower systolic blood pressure in just a matter of few hours.
Packed with a tangy citrusy flavour and several antioxidants, oranges could help lower your blood pressures too. The fruit is high in heart-healthy fibres and vitamin C. It is more advisable to have the whole fruit over the juice, to make sure you don’t lose out on healthy fibres.
So what are you waiting for? Include these fruits in your diet and see the change for yourself.
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Is Fasting Good For Hypertension
Fasting can be beneficial to lower high blood pressure, because it may decrease your total sodium or calorie intake. Recently, researchers from the Baylor College of Medicine showed that fasting also changes the gut microbiome in a way that promotes lower blood pressure, says William Li, MD, President and Founder of The Angiogenesis Foundation and author of Eat to Beat Disease. The mechanism is through higher levels of bile acids in the blood caused by fasting. Bile acids can help lower blood pressure.
Intermittent fasting is a very popular trend. Many people try limiting their intake of food to about an 8 hour window while fasting for 16 hours, Dr. Landsman says. This strategy may help with weight loss which could then help with lowering blood pressure.
Although fasting may reduce blood pressure, the magnitude of reduction is less than it is with weight loss. Your blood pressure may increase dramatically if you eat poorly after breaking your fast. Repetitions of fasting and feeding have been shown to increase blood pressure dramatically, even if only transiently, says Glenn Gaesser, Ph.D., a fellow of the American College of Sports Medicine and professor at The College of Health Solutions at Arizona State University. transient elevations in blood pressure may do harm to blood vessels.
Health & Wellnesswhats The Best Diet Of 2021 Mediterranean Flexitarian And Dash Top List
Consider a blood pressure-lowering diet. While that phrase may conjure images of unseasoned egg whites and limp steamed veggies, getting your blood pressure into a healthy range is more than just doable it can be a downright delight. Start by adding the Eat This, Not That! approved list of blood pressure-lowering foods into your regular routine.
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Adding Cranberries To The Menu
For consumers who decide they want to add cranberries to their diet, Kirkpatrick recommends eating actual berries instead of a supplement to get the fiber and skin and to avoid choosing cranberry options with added sugar.
Dr. Vauzour stressed that consumers should check with health practitioners before regularly consuming cranberries, as there are reported interactions with blood-thinning medications.
Dietary Recommendations Include Prioritizing Unprocessed Foods
Dietary recommendations from the National Heart, Lung, and Blood Institute called the Dietary Approaches To Stop Hypertension, or the DASH diet for short promote eating fruits, vegetables, whole grains, low-fat dairy, lean such as fish and poultry, beans, nuts and vegetable oils, while also limiting saturated fats, refined grains, processed foods, and added sodium.
The advantage of getting these nutrients through whole foods, rather than through supplements, is that our body is able to use them better. A number of times when we have just separated out the one nutrient that we think is good, such as omega-3 fatty acids, vitamin C, or vitamin E, and given it as a concentrated pill, it has been shown to be either not as effective or completely ineffective when compared to the natural foods, Dr. Higgins says.
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