A balanced diet can play a key role in managing high blood pressure. The food that may help lower blood pressure, offering practical dietary choices to support heart health. These nutrient-rich options can complement medical advice for better hypertension control.
One of the common tools a doctor may use to dial back the blood pressure is DASH which is Dietary Approaches to Stop Hypertensionn. Its not a diet but a way of eating. You cut back on salt, load up on fruits and veggies, and round out your mels with whole grains, fish, poultry, nuts, legumes, and low-fat diary. Filling up your plate with greens like spinach, broccoli, kale or collards for a potassium boost. The mineral helps flush sodium out of your body through your pee and relaxes your blood vessel walls.
The pigments that give berries like blueberries, strawberries, and blackberries their rich colors also come with a benefit for your blood vessels : anthocyanin. It can help the artery walls become wider and more flexible to lower your blood pressure and improve your heart health. Calcium is a key player for good blood pressure because it helps your blood vessels tighten and relax when they should.Plain yogurt is a good way to add calcium in your diet without too much added sugar or fat. If you are a vegetarian, another good source of calcium is bone-in fish, like canned salmon or sardines. Oily fish like mackerel and sardines also are flush in omega-3s, the fatty acids that boost health and help your heart.
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Adding unsalted seeds like pumpkin, flax and sunflower seeds to salads, yogurt, or oatmeal to help lower your blood pressure. Seeds are a source of vital minerals like magnesium, which helps control your blood pressure and relax your blood vessels. Having an oatmeal, the juice of beetroot and apple can make your systolic blood pressure go down. Adding garlic to the meal can even help you to reduce the blood pressure. Nuts like walnuts and almonds can be great source of healthy fats that help your heart. But for high blood pressure , pistachios are the best pick. Dark Chocolate gives you a boost of a plant compound called flavanol. A little bit of dark chocolate can even make your blood pressure drok a notch.