While lots of factors go into making your blood pressure go out of control, there are also those that you can control.
And one of these is your diet.
Diet plays a massive role in reducing high blood pressure.
Based on research, certain foods can help control high blood pressure, both right away and for the long-term.
In this video, we look at the top five foods that help lower your blood pressure.
You may already be eating some of them regularly, such as kiwis and watermelon.
To know more about these foods and how they work, continue watching this video.
1. Berries
Berries like strawberries and blueberries carry certain antioxidant compounds called anthocyanins, which is a type of flavonoid.
This said compound can reduce a person’s blood pressure.
Over 34,000 people with hypertension were included in a study.
The result was that those with the highest intake of anthocyanins–mostly from strawberries and blueberries–had their risk of high blood pressure reduce by 8%.
Incorporate berries during snack time or a sweet treat after your meals.
You can also add them to your oatmeal and smoothies.
2. Garlic
The two most prevalent properties of garlic are its natural antibiotic and antifungal components.
Allicin, which is its main active ingredient, is often linked with many health benefits.
Some research suggests that garlic causes the body to produce more nitric oxide, which helps relax the smooth muscles and leads blood vessels to dilate.
Such changes are said to reduce high blood pressure.
Try to add more garlic to your meals.
Substitute it with salt as well to promote heart health.
3. Watermelon
An amino acid called citrulline is found on watermelons, which can help control high blood pressure.
Citrulline encourages the body to increase its nitric oxide, a gas that further helps to improve the blood flow.
In turn, it can lower high blood pressure.
In one study, adults with mild hypertension and obesity were asked to take watermelon extract.
As a result, it reduced their blood pressure in the ankles and brachial arteries.
To increase your watermelon intake, add the fruit to your smoothies and salads.
4. Kiwi
People with mild hypertension can benefit from a daily serving of kiwi.
Kiwis are rich in vitamin C, which can dramatically improve blood pressure readings for people.
This happens to people who take around 500 mg of the vitamin daily for approximately eight weeks.
Moreover, researchers found that eating three kiwis a day for eight weeks lead to a more remarkable reduction in both diastolic and systolic blood pressure, as opposed to eating an apple.
Kiwis can be easily added to your meals or smoothies.
5. Oats
Oats are high in fiber and low in fat and sodium, a great combination that can lower blood pressure.
A fiber called beta-glucan from oats mainly contributes to the reduction of blood cholesterol levels.
This fiber can also control blood pressure.
According to a review, higher consumption of beta-glucan may reduce both diastolic and systolic blood pressure.
So, next time, start your morning with a bowl of oats.
You can also use rolled oats as an alternative for breadcrumbs to give texture to your meat and burger patties.
Any questions or reactions about this video? Comment them below.
