Healthy eating habits, regular exercise, proper sleep, and stress management are all important in treating high blood pressure. If you know you have high blood pressure, your doctor may advise you to take certain medications as well as make lifestyle changes. Both of these medications and lifestyle changes have their own roles to play in blood pressure management, and you should follow your doctor’s instructions.
Fruits play an important role in preventing and controlling cardiovascular illnesses, including high blood pressure, due to their high fiber, antioxidants, and certain mineral content (such as potassium and magnesium).
High blood pressure can reduce dramatically by altering one’s diet and eating only fruits and vegetables. According to research, certain meals have been demonstrated to lower blood pressure in the short and long term.
All fruits offer health benefits and can help regulate blood pressure; however, the following are the best fruits for hypertension:
Here are some of the fruits and vegetables
Bananas are high in potassium; it is a mineral that is important in the treatment of hypertension. The potassium content of a medium banana is roughly 422 milligrams.
According to the American Heart Association, potassium lowers the effects of salt which relieves tension in the blood vessel walls.
Adults should endeavor for a daily potassium intake of 4,700 milligrams (mg). Potassium-rich foods also include:
Honeydew, avocado, cantaloupe Melon, halibut, mushrooms, sweet potatoes, tomatoes, tuna, and beans are just a few of the ingredients.
If you have kidney illness, potassium should be discussed with a doctor, as too much can be dangerous.
Tomatillos (tomatoes) and tomato-based goods
Tomatoes and tomato products are very high in potassium and the carotenoid pigment lycopene in other minerals.
Lycopene has been associated with improved heart health, and eating foods that are high in this nutrient, like tomato products, may help reduce high blood pressure
According to an analysis, eating tomatoes and tomato products lowers blood pressure and may lower your risk of heart disease and mortality from heart disease
Anthocyanin’s, which is a kind of flavonoid, are antioxidant chemicals found in blueberries and strawberries.
More than 34,000 persons with hypertension participated in a comprehensive study done by researchers.
They found out that those who consumed the most anthocyanin’s — primarily from blueberries and strawberries — had an 8% lower risk of high blood pressure than those who consumed the least.
After a meal, consume berries as a snack or a sweet treat or add them to smoothies and oatmeal.
Celery is a popular vegetable with blood-pressure-lowering properties. It contains phthalide chemicals that may help relax blood arteries and reduce blood pressure.
Cooked celery consumption was found to be crucially associated with lower blood pressure in the same study that linked raw carrot consumption to lower blood pressure.
However, consuming the entire meal is preferable; celery stalks barely contain sodium, and they also include magnesium, fiber, and potassium, which can help to manage blood pressure.
According to the findings of one study, a daily serving of kiwi can lower one’s blood pressure in those with mildly high levels.
The researchers compared the effect of kiwis on patients that have somewhat high blood pressure.
They discovered that eating three kiwis per day for eight weeks helped reduce both systolic and diastolic blood pressure more remarkably than eating one apple a day for the same period. The authors believe the decline was caused by the bioactive chemicals found in kiwis.
Kiwis are also high in vitamin C, which has previously been shown to considerably lower blood pressure for those who took 500 mg of the vitamin every day for around eight weeks.
Kiwis are simple to incorporate into meals and smoothies.
Broccoli has a number of health benefits, including improving the health of your circulatory system. Including this cruciferous vegetable in your diet, for example, could help you lower your blood pressure.
Broccoli is high in flavonoid antioxidants, which can help decrease blood pressure by improving blood vessel function and raising nitric oxide levels.
According to a study including 187,453 adults, those who ate four or more servings of broccoli per week had a decreased risk of high blood pressure than those who ate broccoli once a month or less.
Citrulline, an amino acid that can be found in watermelon, may aid in the treatment of hypertension.
This citrulline fruit helps in the production of nitric oxide, a gas that relaxes blood vessels and promotes arterial flexibility. These effects can help to improve blood flow, which can help to reduce blood pressure.
Watermelon extract was shown to lower blood pressure in the ankles and brachial arteries in persons that have obesity and prehypertension or mild hypertension in one research. In the upper arm of the body, the brachial artery is the major artery.
Animals on a watermelon-rich diet had superior heart health, according to studies. In a study, mice who drank a watermelon juice solution had 50% less plaque in their arteries than the control group.
The mice drank the solution that also had 50% lower levels of low-density lipoprotein cholesterol, which is commonly called bad cholesterol, and they gained 30% less weight than the control mice.
Add watermelon to salads and smoothies to increase your intake, or try a chilled watermelon soup.
Beet juice has shown that it can lower blood pressure in both the short and long term.
People that have hypertension who drink 250 milliliters (approximately 1 cup) of red beet juice every day for up to four weeks have decreased blood pressure, according to research published in 2015. Within 24 hours, the researchers discovered some good results.
The participants in this study showed an average decline in blood pressure of roughly 8/4 millimeters of mercury after drinking 1 cup of beet juice every day (mm Hg). This modification moved many people’s blood pressure back into the normal range. A single blood pressure medicine lowers blood pressure by 9/5 mm Hg on average.
Because carrots are crisp, sweet, and healthy, they are a common vegetable in many people’s diets. Carrots include phenolic compounds such as chlorogenic, p-coumaric, and caffeic acids, which can help relax blood vessels and reduce inflammation, decreasing blood pressure.
Carrots can be consumed raw or cooked, however raw carrots may be more effective in decreasing blood pressure. In a study including 2,195 people aged 40 to 59, raw carrot eating was found to be highly linked to lower blood pressure measurements.
Another small research of why 17 persons found that drinking 16 ounces (473 mL) of fresh carrot juice every day for the next three months reduced SBP but not DBP.
Blood pressure readings were decreased “independent of the duration” when pomegranate juice was consumed.
This suggests that the effects on systolic blood pressure were unaffected by how long or how much pomegranate juice was drunk.
Drinking more than 240ml had a marginally significant effect on diastolic blood pressure reduction.
“This evidence implies that using this fruit juice in a heart-healthy diet may be sensible,” the researchers concluded.
Spinach, like beets, is high in nitrates. It also contains strong antioxidants, potassium, calcium, and magnesium. It is a good choice for people who have high blood pressure.
In a study of about 27 adults, those who could eat 16.9 ounces (500 mL) of high nitrate spinach soup every day for seven days had their SBP and DBP drop, compared to those spinach that consumed low nitrate asparagus soup.
The spinach soup also reduced stiffness in the arteries, potentially lowering blood pressure and improving heart health.
How Many Servings Of Fruits and Vegetables per Day?
Fruits and vegetables have a number of health benefits. Fruit should be consumed in four to five portions each day, according to the American Heart Association.
· Fruit equals one serving.
· One medium-sized fruit, such as a peach, apple, or orange, in its entirety.
· a half-cup of fresh, frozen, or canned fruits, diced
· a quarter cup of dried fruits
· a quarter cup of fruit juice
Although, a single serving of 100 percent of fresh juice should substitute for one of your daily fruit portions, eating the fruit is preferable to drinking the juice. This is because eating the entire fruit delivers beneficial fiber to your diet. Furthermore, because juices are less satisfying than fruits, there is always the risk of overconsumption.
Juices with no added sugars or salt should always be chosen over juices with added sugars or sodium.
What Lifestyle Changes Should Help in the Treatment of High Blood Pressure?
The first-line treatment for hypertension is usually a change in lifestyle, such as:
· Eating a well-balanced, low-salt diet.
· Keeping a healthy body weight.
· Exercising on a regular basis.
· Alcohol usage in moderation or not at all.
· Stress management.
· There will be no smoking.
· Getting enough sleep is essential.
· Taking drugs exactly as prescribed.
Some Exercises to Control High Blood Pressure
Want to reduce your blood pressure by as much as 20 points? You can achieve this feat by regaining your ideal body weight. It is possible to calculate your body weight index using the BMI calculator located at the bottom.
1. Three times per day, ten minutes of moderate or brisk walking
Exercise reduces blood pressure by stiffening blood vessels, allowing blood to flow more freely. The most visible effects of exercise can be seen immediately following a workout. After you exercise, your blood pressure may drop to its lowest point.
According to health professionals, breaking up your exercise into multiple sessions during the day might be the best way to lower blood pressure. One study showed that three 10-minute walks per day were more effective in preventing future blood pressure spikes than one 30-minute walk per day.
2. Three 10-minute segments of stationary or bicycle cycling for thirty minutes per day, or three 30-minute cycling blocks
This reasoning is the same as for walking.
You can increase your fitness by using the muscle power required to climb up a hill, a hill, or a mountain. Walking, for example, can reduce blood pressure by up to 10 points.
4. Pedal pushing or desk treadmilling
The study showed that blood pressure readings were ideal when participants walked slowly at least 1 mile per hour on desk-based treadmills or pedaled stationary bikes underneath a desk for a minimum of 10 minutes each hour.
5. Weight training
Although it may sound counterintuitive, lifting weights or doing other exercises can help lower blood pressure. Although strength training temporarily raises blood pressure, it can also improve overall fitness.
Another study showed that this type of exercise is beneficial for controlling blood pressure in older adults. Swimmers were gradually able to swim for 45 minutes per week over 12 weeks. The swimmers had a reduced systolic blood pressure of an average of nine points by the end of the study.
Dr. Tyree stated that exercise does not bring about benefits. Therefore, the “use it or lose” theory holds true. After two weeks of stopping exercising, you can lose your gains. The standard recommendation is to exercise moderately for 150 minutes per week or vigorously for 75 minutes.
Last but not least
When combined with other lifestyle changes, adopting a nutritious diet can help lower blood pressure and lessen your risk of heart disease.
Adding leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks, according to a study, may help you achieve and maintain ideal blood pressure levels.
Adding a couple of the foods recommended in this article to your diet may assist if you have high blood pressure or want to maintain a healthy blood pressure level.