With all the restriction that comes with high blood pressure, food is one indulgence that gets regulated the most! Even if there’s no blood pressure-friendly diet, studies show that certain foods can reduce high blood pressure both right away or in a long term.
Hypertension or high blood pressure occurs when the force of blood flowing through your blood vessels, is high unvaryingly. This condition often increases the risk of heart diseases and stroke. A healthy, well-balanced diet rich in potassium and magnesium, is the key to keep your blood pressure at an optimal level. But healthy without a bit of taste can be boring and hard to maintain!
Here are some healthy but tempting foods that help in lowering high blood pressure:
1. Fermented Foods
Rich in probiotics, fermented foods contain good bacteria that play an important role in maintaining a healthy gut. Consumption of fermented foods like Kimchi, Natural Yogurt, Miso, Apple Cider Vinegar, and Kombucha can be effective for high bp patients.
2. Berries
Anthocyanin, an antioxidant compound found in Blueberries and Strawberries reduces the risk of high blood pressure, found in researches. What’s greater than having these sweet treats instead of sugary junks!
3. Pistachios
These snack time favorites are both delectable and packed with healthy fats. Consumption of Pistachio has shown a legitimate reduction of both SBP and DBP, as it contains essential nutrients like potassium. If you don’t prefer pistachios, go for almonds or walnuts.
4. Dark Chocolate
Sounds enticing? Studies have shown, Cocoa-rich (at least 60%) dark chocolate may help in lowering blood pressure, for its antioxidant contents. Moderate intake is recommended as too many increases the risk factors.
5. Green-Tea
If you’re a caffeine addict, then think no more before opting for Green Tea. It’s rich with antioxidants and antihypertensive properties and long-term intake of green tea proves beneficial by improving cardiovascular function along with reducing the risk of stroke.
The bottom line
Though consumption of citrus fruits, leafy vegetables, and fatty fish is eminent when it comes to a well-balanced diet for lowering blood pressure, make sure to avoid salt, coffee, alcohol. Aside from nutrition, don’t forget to exercise regularly.
If it gets too tedious, these diverse but delicious options may bring noticeable changes in a monotonous healthy diet.
Text by: Ipsita Ghosh, IBTN9
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