Food & Health
Hypertension, often known as high blood pressure, is a significant source of worry in the worldwide health and nutrition community. According to the World Health Organization, high blood pressure handles over 12.8 percent of fatalities worldwide. Systolic pressure should be between 100 and 140 millimeters of mercury, while diastolic pressure should be between 60 and 90 millimeters of mercury. While leading a healthy lifestyle and exercising regularly, are two of the most effective methods to prevent lifestyle illnesses, some dietary changes may also assist hypertension sufferers in better controlling their condition. Patients with high blood pressure should pay special attention to their nutrition. Here are five fruits that can help in reducing blood pressure.
Banana
Bananas have a low sodium content and a high potassium content, which is a win-win situation for those with high blood pressure. The more potassium you consume, your body excretes the more sodium. You may eat them on their own or mix them into cereal, cake, bread, smoothies, and milkshakes. You can eat two bananas every day for a week to lower your blood pressure by 10%.
Blueberry
There are antioxidant chemicals found in blueberries. Over 34,000 people with hypertension participated in a comprehensive study by researchers. They found that those who ate the most anthocyanins (found in blueberries and strawberries) had an 8% reduced risk of high blood pressure than people who ate the least. Consume berries as a snack or sweet treat after a meal, or add them to smoothies and porridge.
Avocados
Avocados may also be beneficial to your high blood pressure. They are abundant in oleic acid, which helps lower blood pressure and cholesterol. Avocados are also high in potassium and folate which are beneficial to the heart. They have more potassium than bananas and are excellent for controlling blood pressure. Because of their high fiber content, they are great for blood sugar regulation too.
Oranges
Oranges, which have a zesty citrus flavor and various antioxidants, can also help decrease blood pressure. The fruit is abundant in fiber and vitamin C, both of which are good for your heart. According to research, people who consume a lot of vitamin C in their diet may have a lower chance of having high blood pressure in the future.
Kiwi
According to research, a daily serving of kiwi can lower blood pressure in persons with high levels. The researchers compared the effects of apples and kiwis on patients with high blood pressure. They discovered that eating three kiwis per day for eight weeks reduced systolic and diastolic blood pressure. The researchers believe the bioactive chemicals found in kiwis caused the decline. Kiwis are also high in vitamin C, which can considerably lower blood pressure in those who take 500 mg of the vitamin every day for around eight weeks. Kiwis are very simple to incorporate into meals and smoothies too.
Altering one’s diet can help in reducing high blood pressure. Certain foods have been demonstrated in studies to decrease blood pressure immediately and in the long run.
