HIGH BLOOD pressure, also known as ‘Hypertension’ is the most common health issue faced by the majority of people. It is the most common preventable risk factor for heart disease. According to the American Heart Association, high blood pressure or hypertension refers to when your blood pressure, the force of blood flowing through your blood vessels, is consistently too high.

Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both, as per Healthline. A healthy diet, healthy lifestyle, sleep routine and exercises play a great role in reducing blood pressure. Therefore, here are some healthy food items that can manage high blood pressure when consumed regularly.

Healthy Foods That Help In Lowering Blood Pressure Levels Naturally

1. Citrus Fruits

Citrus fruits such as oranges, grapefruit, and lemons have necessary nutrients that have blood pressure-lowering effects. They are enriched with vitamins, minerals, and some plant compounds that can help in keeping the heart healthy. Several studies have shown that consuming orange and grapefruit juice may help reduce blood pressure.

2. Salmon And Other Fatty Fish

According to Healthline, fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins.

3. Beans And Lentils

They are a great source of vegetarian protein and are a great addition to your diet. They are rich in nutrients such as fibre, magnesium and potassium that help in reducing blood pressure. According to WebMD, a daily cup of peas, lentils or beans can keep blood sugar levels in check.

4. Berries

Berries are a great food item to include in your regular diet due to their potential benefits. As per Healthline, berries have the potential to reduce heart disease risk factors like high blood pressure. They are an excellent source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant colour.

5. Carrots

Carrots are a healthy heart food item. It is loaded with antioxidants that keep blood pressure in check. The fibre content present in carrots help in maintaining a healthy weight and lower the risk of heart disease. According to Healthline, carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)