High blood pressure also known as hypertension affects around 16 million people in the UK. Also, every year, approximately 62000 people die because of heart attacks and stroke occur due to high blood pressure.
People who have high blood pressure do not notice it until it starts affecting the vital body organs such as heart, and increases their risk of getting cardiovascular disease and end-stage renal disease. Nearly 7 million people in the United Kingdom are suffering from untreated high blood pressure without knowing they are at risk.
If you have hypertension and are looking for natural ways to reduce it, maintaining a healthy diet rich in magnesium, calcium, and potassium, and cutting out a diet low in sodium will only help.
Here is a list of 7 common but scientifically proven foods that help lower blood pressure fast without medicine:
A DASH (The Dietary Approaches to Stop Hypertension) study published in The American Journal of Clinical Nutrition shows that there is a link between the intake of low-fat dairy products and a reduced risk of hypertension. The research suggests that the presence of calcium in milk (but not cheese) and low-fat yogurt plays a pivotal role in the prevention of hypertension. However, it is not clear why high-fat dairy may not be apt for people with high blood pressure possibly because of the presence of saturated fats.
Consuming a bit of flaxseed every day helps to lower both diastolic blood pressure and systolic blood pressure, according to a study published in the Journal Hypertension. In this survey, 110 people diagnosed with peripheral artery disease participated. It was found that a group of participants, who were consuming foods containing flax seeds experienced a reduction in blood pressure. Flaxseeds are rich in fiber, lignans, omega-3 fatty acids and peptides, which assumed to be responsible for lowering blood pressure.
Various studies have been conducted explaining the benefits of Extra Virgin Olive Oil (EVOO) in lowering the blood pressure. A diet high in saturated fats increases the chance of developing coronary heart disease. Research says, intaking of low-fat diets enriched with olive oil eliminates the need for hypertension lowering medications in just a short time of 12 weeks.
Scrumptious dark chocolate is rich in flavanols that lower blood pressure among people with hypertension. According to a 2010 meta-analysis in BMC Medicine, flavanol-rich Chocolate and cocoa products also lower the risk for diabetes and cardiovascular disease. The study discovered that chocolate is linked with the formation of NO2 (nitric oxide), a constituent that eases the blood circulation and thus reduces blood pressure.
Beetroot is a rich source of folic acid, manganese, potassium, and fiber. Several studies have shown its potential for lowering blood pressure in humans. A recent study also reveals the benefits of consuming beetroot juice on a low nitrate diet reduces blood pressure and thus lowers the risk of heart attacks and strokes. Beetroot is also an excellent source of iron, calcium, vitamins A and C.
Fish such as salmon, albacore tuna, sardines and mackerel contain a type of fat known as “omega- 3 fatty acids” which is helpful in reducing high blood pressure. And it is effective in people with hypertension. In a meta-analysis, it is investigated that fish oil has vasodilatation properties, which means it widens the blood vessels and promotes ease of blood flow. Also, Omega-3 is anti-inflammatory, which stops arteries from swelling so that the blood flows easily in all body parts. Due to its blood-thinning behaviour, it is suggested that it should not be taken without doctor’s advice- especially if you are suffering from other heart problems.
Eating pistachios nuts both salted or unsalted are helpful in reducing high blood pressure and lowering the vascular load on the heart, says a recent review and scientific analysis of 21 clinical trials, published in the American Journal of Clinical Nutrition. In this review, participants, who have hypertension, consumed one or two servings of Pistachio nuts every day for one month. In the end, it was found that the lower dose of Pistachios nuts better at lowering systolic blood pressure than the higher dose.
By incorporating these common, yet healthy food in your diet, you can lower your risks for high blood pressure and encourage optimal health overall.