Best Foods To Manage High Blood Pressure


Hypertension is one of the major concerns all over the world. It is considered the most common preventable risk factor for heart disease. Different medications are commonly used to reduce hypertension or blood pressure levels. However, lifestyle changes can help lower blood pressure levels to optimal ranges. A nutritious, heart-healthy diet can reduce the risk of heart disease. So, if you want to lower your blood pressure or keep it at an optimal level then dietary modifications are essential. Here are some suggestions for you.

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Citrus fruits

Different citrus fruits like grapefruit, oranges, and lemons are rich in vitamins, minerals, and other plant compounds that may have powerful blood-pressure-lowering effects. Several studies found that orange and grapefruit juice may help reduce blood pressure. So, these types of fruits will keep your heart healthy by reducing heart disease risk factors like high blood pressure.

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Fatty fish

All kinds of fatty fish like salmon are an excellent source of omega-3 fats. You may enjoy significant heart health benefits from omega-3 fats. It may help you to reduce the risk of blood pressure levels by declining inflammation. It also works to decrease the levels of blood-vessel-constricting compounds called oxylipins. Therefore, it is wise to add salmon and other fatty fish to your daily diet.

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Leafy green vegetable

Green vegetables like swiss chard are packed with blood-pressure-regulating nutrients. 145 grams of cooked chard contain 17% to 30% potassium and magnesium that are essential for blood pressure regulation. It acts as a natural calcium channel blocker that blocks the movement of calcium into the heart and arterial cells.

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Pumpkin seeds

Pumpkin seeds are a good source of important nutrients like magnesium, potassium, and arginine which are essential for blood vessel relaxation. Pumpkin seed oil can be considered a powerful natural remedy for high blood pressure. A recent study reveals that daily usage of pumpkin seed oil can make significant reductions in blood pressure.