Berries : Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. Researchers conducted a large study with more than 34,000 people with hypertension. They found that those with the highest intake of anthocyanins — mainly from blueberries and strawberries — had an 8 percent reduction in the risk of high blood pressure, compared to those with a low anthocyanin intake.
Bananas : Bananas contain plenty of potassium, a mineral that plays a vital role in managing hypertension. According to the American Heart Association, potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels. Adults should aim to consume 4,700 milligrams (mg) of potassium daily.
Beets : Drinking beet juice can reduce blood pressure in the short and long terms. The researchers suggested that beet’s high levels of inorganic nitrate caused the reduction in blood pressure.It may help to drink a glass of beet juice each day, add beets to salads, or prepare the vegetables as a healthful side dish.
Dark chocolate : This sweet treat may lower blood pressure. A review of 15 trials suggests that cocoa-rich chocolate reduces blood pressure in people with hypertension or prehypertension. Choose high-quality chocolate that contains a minimum of 70 percent cocoa, and consume a single square, or a piece measuring about 1 ounce, each day.
Kiwis : Kiwis are also rich in vitamin C, which may significantly improve blood pressure readings in people who consumed around 500 mg of the vitamin every day for about 8 weeks.
Watermelon : Watermelon contains an amino acid called citrulline, which may help to manage high blood pressure. Citrulline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.
Oats : Oats contain a type of fiber called beta-glucan, which may reduce blood cholesterol levels. Beta-glucan may also lower blood pressure,
Leafy green vegetables : Leafy green vegetables are rich in nitrates, which help to manage blood pressure. Some researchsuggests that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.
Garlic : Garlic is a natural antibiotic and antifungal food. Its main active ingredient, allicin, is often responsible for associated health benefits.
Fermented foods : Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health. Eating probiotics can have a modest effect on high blood pressure,
Lentils and other pulses : Lentils are a staple of many diets around the world, as they are an excellent source of vegetarian protein and fiber, Lentils are very versatile. Many people use them as a vegetarian alternative to minced beef or to add bulk to salads, stews, and soups.
Natural yogurt : The America Heart Association has reported that yogurt may reduce the risk of high blood pressure in women.The researchers found that middle-aged women who consumed five or more servings of yogurt each week for 18–30 years showed a 20 percent reduction in the risk of hypertension when compared to similarly aged women who rarely ate yogurt.
Pomegranates : Drinking 1 cup of pomegranate juice daily for 28 days can lower high blood pressure in the short term, according to the findings of a study from 2012. The researchers attributed this effect to the fruit’s antioxidant content.
Cinnamon : Cinnamon may also help to reduce blood pressure, at least in the short-term. An analysis of three studies showed that cinnamon decreased short-term systolic blood pressure by 5.39 mm Hg and diastolic blood pressure by 2.6 mm Hg. However, more research is needed.
Pistachios : Pistachios are healthful nuts that may decrease hypertension. One study reported that including pistachio nuts in a moderate-fat diet may reduce blood pressure during times of stress. This may be because a compound in the nuts reduces the tightness of blood vessels.
By – Assistant Professor – Mr. Akbar Nawaz
Department of Nursing
College Of Nursing UCBMSH
Uttaranchal (P.G.) College Of Bio-Medical Sciences & Hospital