Which Foods Lower Blood Pressure (Hypertension)? Top 10 Foods to Lower Blood Pressure
The key to lowering high blood pressure, which is the biggest trigger of cardiovascular diseases, is a healthy diet. In addition to drug therapy, experts recommend certain foods to lower blood pressure.
Hypertension refers to an abnormal increase in blood pressure in the artery walls. The walls of the arteries thicken and harden over the long term, which causes the heart to work harder.
The most common symptoms of hypertension are headache, dizziness, tinnitus, palpitations and nosebleeds. However, hypertension is usually asymptomatic and therefore difficult to detect outside of blood pressure measurement.
Not all factors that can cause hypertension are controllable. Risks increase with age or genetic factors. However, most of the risk factors are lifestyle dependent.
The key to lowering your blood pressure is a healthy diet. A balanced diet and, more generally, a healthy lifestyle will greatly stabilize your blood pressure.
Avoid excessive consumption of sugar, starchy foods, red meat and more generally bad fats. Limit your daily salt intake to a maximum of 5 grams. This means a teaspoon of salt consumption. In addition, ready-made sauces are one of the biggest sources of salt. Foods such as chips, packaged snacks, and biscuits also contain large amounts of salt.
Top 10 Foods to Lower Blood Pressure
- Garlic: Being rich in selenium, garlic is effective on hypertension, lowers bad cholesterol and is effective against atherosclerosis.
- Avocado: Avocado, which is a source of linoleic acid, an unsaturated fatty acid that ensures the proper functioning of the cardiovascular system, is also a good source of potassium and helps to balance blood pressure.
- Dark Chocolate: Rich in magnesium, potassium and flavonoids, which have anti-inflammatory and antioxidant effects, dark chocolate helps alleviate the effects of stress, one of the most common causes of high blood pressure.
- Artichoke: Being a source of potassium, magnesium, copper, calcium and iron, artichokes have almost everything to balance blood pressure.
- Broccoli: Broccoli is rich in calcium, magnesium, and potassium that help stabilize blood pressure.
- Yogurt: Rich in vitamins B2, B12, zinc, phosphorus, potassium and calcium, yogurt helps to expand by softening the veins.
- Almond: Being a source of potassium and magnesium, almonds are also rich in unsaturated fatty acids.
- Celery: Celery, which purifies the body from toxic substances, takes high blood pressure under control.
- Salmon: Salmon, the fish with the lowest sodium content, is beneficial for high blood pressure. It is also a source of vitamin D and omega 3.
- Beetroot: Thanks to nitrate-rich beetroot and beet juice, you can lower your blood pressure.