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12 foods that lower blood pressure

The contents

  • Hypertension: who is at risk
  • 1. Fresh and juicy berries
  • 2. Bright and fragrant apricots
  • 3. Available exotic: bananas
  • 4. Cinnamon with a spicy aroma
  • 5. Fatty varieties of fish
  • 6. Freshly squeezed beet juice
  • 7. Fermented foods
  • 8. The hot and spicy garlic
  • 9. Tea from hibiscus flowers
  • 10. Gentle and sweet kiwi
  • 11. Nourishing olive oil
  • 12. A bright and tasty tomatoes

Eat tasty and varied, and to control blood pressure? It’s real! If you make a menu based on the following products.

Hypertension: who is at risk

Arterial hypertension is one of the most common diseases of the cardiovascular system in the world, which is threatened with disruption of blood vessels, the heart and can precipitate a heart attack or stroke. According to statistics, it affects about 20-30% of the adult population, and with age, its prevalence increases and reaches 50-65% in people older than 65 years.

It is proven that a healthy lifestyle, no bad habits, a balanced diet and physical activity are effective preventive measures and health support, and strengthen the body.

No food does not replace therapy and medication support for people with hypertension, but they will help to consolidate a positive result and reduce the chance of disease if you are at risk. MedAboutMe talks about food that helps lower blood pressure.

1. Fresh and juicy berries

Vitamin dessert are capable of more than just the satisfaction of taste sensations. In strawberries, blueberries, cherries and other fruits, rich in antioxidants, contains valuable substances — flavonoids, which can help prevent cancer and many other diseases, including arterial hypertension.

A study published in the American Journal of Clinical Nutritionshowed that adding berries to the diet reduces the chance of high blood pressure in adults by approximately 8%.

2. Bright and fragrant apricots

The American Heart Association recommends that you consume foods rich in potassium to control blood pressure. The fact that this important mineral helps the body more efficient to flush the excess sodium, which are often the cause of pressure increase.

In one Cup of dried apricots for about one third of the daily value for potassium — 1,511 mg, and a serving of fresh apricots — 427 mg. While apricots contain a lot of vitamin C and fiber, beneficial for heart health.

3. Available exotic: bananas

A study published in Medical Science shows that regular consumption of bananas significantly reduces blood pressure in study participants. However, nothing surprising, after all, a banana — a storehouse of magnesium and potassium. These two trace elements are important components of therapy for hypertension.

Eat bananas for dessert, add in a serving of Breakfast cereals or yogurt or include them in the summer smoothies — tasty and healthy!

Did you know?

Blood pressure varies throughout the day. The night is lower, and rises in the daytime.

4. Cinnamon with a spicy aroma

This warming spice many of us is associated with fresh pastries, fluffy scones, sweet rolls, or crispy cookies. And yet it is perfect for adding to cocoa and a portion of porridge. There are many antioxidants that benefit health.

An analysis of studies 2013 years has shown that cinnamon helps to reduce systolic and diastolic blood pressure in the short term in patients with prediabetes and type 2 diabetes. Great news for those who love the delicious flavor!

5. Fatty varieties of fish

Salmon, sardines, mackerel and other fatty fish rich in healthful omega-3 and omega-6 unsaturated fatty acids. Among the scientists they are known for their potential in preventing cardiovascular diseases.

The American Heart Association prescribes eat two servings of fatty fish per week.

6. Freshly squeezed beet juice

A glass of beet juice significantly lowers blood pressure in healthy women and men in just 6 hours after consumption. These data are presented of a study published in the journal Nutrition Journal.


Blood pressure depends not only on lifestyle, existing ailments of man, but of race. Thus, 43% of African men and 45% of women have high blood pressure, while white people, these figures are below 30%.

7. Fermented foods

Yogurt, kefir, Kombucha, kimchi, sauerkraut, pickled vegetables and mushrooms contain probiotics — beneficial bacteria for intestinal health.

According to the research published in the journal Hypertension, the addition of probiotics in your daily menu not only improves digestion, but also can help to relieve the pressure.

8. The hot and spicy garlic

Cooking with garlic is a great way to reduce the amount of salt in the daily menu. It is no secret that its high content promotes high blood pressure. But that’s not all!

Studies have shown that the introduction of garlic in the diet helps to reduce systolic blood pressure in patients with hypertension.

9. Tea from hibiscus flowers

Hypertension amount of coffee in the diet usually reduces, so many people wonder what to replace it? Studies show that the best choice can be a tea made from hibiscus flowers.

Because it contained antioxidants, in particular anthocyanins daily consumption of tea lowers blood pressure in adults with prehypertension and mild hypertension. Such data leads the international non-profit organization Cochrane Collaboration.

Did you know?

Women under 45 years are less likely to suffer from hypertension than men of the same age.

10. Gentle and sweet kiwi

Few people know that one kiwi contains more vitamin C than one orange. But that’s not all! A study published in the journal Blood Pressure, shows that patients with moderately high blood pressure consumption of three kiwis a day helps to bring the pressure back to normal.

Besides, in small fruit contains a lot of vitamins and minerals that the body needs.

11. Nourishing olive oil

An integral component of the Mediterranean diet — olive oil plays an important role in maintaining the health of the cardiovascular system. According to a study published in the journal Clinical Nutrition, regular consumption reduces systolic blood pressure in people with hypertension. It is best to use the oil in its natural state without heat treatment.

12. A bright and tasty tomatoes

Tomatoes contain a carotenoid pigment lycopene is a valuable substance that has the ability to lower LDL “bad” cholesterol in the blood and to stop the process of aging. A study published in the journal Nutrients, indicates that adding lycopene to your diet can help to lower blood pressure.

Experts often advised to include tomatoes in the salad, use them when cooking first and second courses, squeeze and drink the juice from them.

Did you know?

“Know your numbers blood pressure!”, — talking to scientists and doctors, and every year organize activities and discussions in the world day of struggle with arterial pressure. It is celebrated annually in may.

Expert commentary

Oksana Orlova, MD, PhD, researcher, St. Petersburg Institute of Bioregulation and Gerontology, laboratory of Bioregulation of aging, cosmetologist

Proper nutrition is 70% provides prevention and treatment of any disease in our body. With the terrible diagnosis “arterial hypertension” is fraught with heart attacks and strokes, it is very important to choose the right foods that can affect high blood pressure.

It is primarily salt. In accordance with the recommendations of the world Health Organization, the upper limit of salt intake in hypertension is 3.8 grams per day. Moreover, this figure also includes added salt to the bakery and sausage products, ketchup and mayonnaise.

You must limit the intake of animal fats love omega-3 polyunsaturated fats (up to 3 g/day) contained in large amounts in marine fish.

It is important to follow potassium-magnesium diet — often to include in your diet raisins, dried apricots, nuts, oranges. Do not apply extractive substances: coffee, tea, chocolate, smoked, peppered, marinated in unlimited quantities. As between the heart and the stomach, there are proprioceptive when that form gastrocardiac syndrome.

Sweet and starchy foods contribute to obesity, development of diabetes of the second type in patients older than forty years and hypertension. It is necessary to understand how the excess weight creates stress on the heart. And how important it is for the prevention and treatment of this severe and even fatal disease to reduce the weight to normal.

There are clinical studies supporting the development of ten additional vascular trunk when the excess body mass over 25%. After all, extra fat mass is needed to krovosnabzhenie. The increased load on the already broken heart of the age, which will inevitably lead to the formation of coronary heart disease and therefore hypertension.

And, of course, take care of yourself from stress, as it increases appetite and chronic overeating generates excess weight, which the handle will cause cardiovascular disease, including hypertension. More exercise, and not necessarily in the fitness rooms. This can be a Nordic walking and home exercise. Be healthy!

Expert commentary

Elena Cullen, consultant for nutritional support and a healthy lifestyle, psychologist, expert in psychology of weight loss

Hippocrates said: “We are what we eat”. This means that all foods that enter the body, influence it, and health is direct proof. In any product there are vitamins, minerals, hormones, additives (natural and synthetic). These substances can affect the sugar level, muscle contraction, heart function, blood vessels, lungs, every cell of the body. Therefore, if a person suffers from any chronic disease, then the first thing it is important to pay attention to is diet.

Now in the press more and more and more information about the new diseases, viruses and bacteria. While little attention is given to one of the most common diseases in the world is hypertension. Rarely is mentioned that the mortality rate from cardiovascular disease (a complication of hypertension) in the first place.

According to statistics, more than 43% of Russians have high blood pressure, worldwide more than 1 billion people suffer from this disease. Unfortunately, now it is considered incurable, but with the help of medications and proper nutrition throughout life to maintain pressure in the normal range.

In order to maintain the pressure not only drugs, it is necessary to observe the regime of sleep and rest, to monitor the amount of excess weight, reduce salt intake and alcohol.

There is a perception that the delay fluid in the body causes an increase in pressure. As a result, many patients with high blood pressure almost stopped to drink water, but since water is necessary for the body, it is the replacement for tea, compote, juice, yogurt. While the load on all the organs increases, and the lack of water affects the heart and blood condition. Therefore, the first thing you need to do is establish a drinking regime.

There are products that can reduce blood pressure. The effect of these products based on the minerals and substances which they contain. For the heart and blood vessels need calcium, potassium, magnesium.

The calcium contained in dairy products, green vegetables, broccoli, almonds, sesame seeds. For absorption of calcium requires vitamin D, and it is in fish and fish oils, the liver and also can be synthesized in human skin from the ultraviolet rays.

Important ion, having hypotensive effect is potassium, contained in rice, oat and wheat cereal, bananas, citrus, dried fruits, legumes, potatoes, seaweed, squid. To properly absorb potassium required intake of magnesium in the body, which in most legumes: beans, peas, lentils.

In addition to minerals, important vitamins, because they are also involved in all the metabolic processes, help to strengthen the walls of blood vessels, improve blood circulation and thin the blood, thereby reducing blood pressure. Also important is vitamin C (contained in pepper, cauliflower, black currants, rosehips), vitamin a (sources are carrots, vegetable oil, liver, eggs), all b vitamins (you can get them by eating bran, cabbage, yeast).

It is important, especially in the period of exacerbation, to learn to listen to yourself and your body. Because the body better than others understand the features and feels the best for him, but we can already imagine the choice of the products listed above.

Expert commentary

Veronica Khovanskaya, a nutritionist, and health coach

Let’s start with products that need to significantly cut back to normalize blood pressure in hypertension. This:

  • Salt (it is important to reduce rather than remove completely).
  • Alcohol.
  • Coffee.

After that it will become much easier.

Now add the foods that you can eat to normalize blood pressure:

  • Vegetables, especially greens, tomatoes and even potatoes.
  • Fruits including melon, bananas, avocado, oranges and apricots.
  • Low-fat dairy products.
  • Red fish (remember about the low amount of salt when cooking).
  • A small amount of nuts and seeds (try adding to salads — not very noticeable, but very helpful).
  • Legumes — beans, lentils, peas, chickpeas not only enrich our diet with nutrients, but also provide a uniform flow of energy.
  • And for dessert can be a bit of dark chocolate or cocoa.

Be healthy!

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Uses photographs Shutterstock


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