What foods can effectively lower blood pressure. How do bananas, fatty fish, and oats impact hypertension. Which leafy greens are best for heart health. Why are beans and nuts beneficial for blood pressure control. How do berries and tomatoes contribute to cardiovascular wellness.

The Silent Killer: Understanding High Blood Pressure

High blood pressure, often called the “silent killer,” remains a significant health concern in the United States. As a leading risk factor for heart disease – the number one cause of death in the country – hypertension often goes unnoticed due to its lack of obvious symptoms. However, the good news is that dietary changes can play a crucial role in managing and even lowering blood pressure.

While reducing salt intake is a well-known strategy, there are numerous other foods that can help combat hypertension. Let’s explore eight powerful options that can contribute to better blood pressure control and overall heart health.

Bananas: The Potassium-Rich Fruit for Blood Pressure Management

Can a banana a day really keep high blood pressure at bay? Research suggests it might. Bananas are renowned for their high potassium content, a mineral that plays a vital role in regulating blood pressure. Potassium helps counteract the effects of sodium in the body, promoting better blood pressure control.

How does potassium work to lower blood pressure? It assists the kidneys in excreting excess sodium through urine, effectively reducing the amount of sodium in the bloodstream. This process helps relax blood vessel walls, leading to lower blood pressure.

• One medium banana contains about 422 mg of potassium
• Aim for 3,500-4,700 mg of potassium daily for optimal benefits
• Incorporate bananas into breakfast cereals, smoothies, or as a quick snack

Fatty Fish: Omega-3 Powerhouses for Cardiovascular Health

Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids, which have been shown to have numerous cardiovascular benefits, including blood pressure reduction. These essential fats help lower levels of triglycerides and reduce inflammation in the body, both of which contribute to better heart health.

How often should you consume fatty fish for blood pressure benefits? The American Heart Association recommends eating fish (particularly fatty fish) at least twice a week. Each serving should be about 3.5 ounces cooked, or about 3/4 cup of flaked fish.

Top Fatty Fish Choices for Blood Pressure Control:

1. Salmon
2. Mackerel
3. Sardines
4. Herring
5. Trout

For those who don’t consume fish, plant-based sources of omega-3s like chia seeds and flaxseeds can also provide benefits, though they may not be as potent as fish-derived omega-3s.

Oats: The Heart-Healthy Whole Grain for Hypertension Management

Oats have long been recognized for their heart-health benefits, and for good reason. They’re rich in a type of soluble fiber called beta-glucan, which has been shown to significantly lower blood pressure when incorporated into a healthy diet.

How much can oats lower blood pressure? Studies have found that consuming a serving of oats daily can reduce blood pressure by as much as 12 points after just a few weeks. This substantial decrease can make a significant difference in overall cardiovascular health.

What makes oats so effective for blood pressure control?

• Beta-glucan fiber helps reduce cholesterol absorption in the intestines
• Oats are rich in antioxidants that help protect blood vessels
• The high fiber content promotes feelings of fullness, aiding in weight management

To reap the benefits, aim for at least one serving (about 1/2 cup dry oats) per day. You can enjoy them as traditional oatmeal, add them to smoothies, or use them in baking for a heart-healthy boost.

Leafy Greens: Nutrient-Dense Vegetables for Optimal Blood Pressure

Leafy green vegetables are nutritional powerhouses that offer a wide array of health benefits, including blood pressure regulation. Rich in potassium, magnesium, and nitrates, these vegetables help relax blood vessels and improve blood flow.

Which leafy greens are most effective for lowering blood pressure? While all leafy greens offer benefits, some stand out for their particularly high nutrient content:

1. Spinach
2. Kale
3. Swiss chard
4. Collard greens
5. Arugula

How can you incorporate more leafy greens into your diet? Try these simple strategies:

• Add a handful of spinach or kale to your morning smoothie
• Use leafy greens as a base for salads instead of iceberg lettuce
• Sauté Swiss chard or collard greens as a side dish
• Include chopped kale or spinach in soups and stews

Aim for at least 2-3 servings of leafy greens per day to maximize their blood pressure-lowering effects.

Beans: Fiber-Rich Legumes for Heart Health and Weight Management

Beans are an excellent source of soluble fiber, plant-based protein, and various minerals that contribute to blood pressure control. Their high fiber content not only helps lower blood pressure but also promotes healthy weight management, which is crucial for overall cardiovascular health.

How do beans help lower blood pressure? The soluble fiber in beans helps reduce cholesterol levels and improve insulin sensitivity, both of which contribute to better blood pressure control. Additionally, beans are rich in potassium, magnesium, and folate – nutrients that play key roles in maintaining healthy blood pressure.

Top Bean Varieties for Blood Pressure Management:

• Black beans
• Kidney beans
• Chickpeas
• Lentils
• Navy beans

To incorporate more beans into your diet, try replacing meat with beans in some meals, adding them to salads, or using them as a base for hearty soups and stews. Aim for at least 3 servings of beans per week for optimal benefits.

Nuts: Heart-Healthy Snacks for Blood Pressure Control

Nuts are nutrient-dense foods that offer a powerful combination of heart-healthy fats, protein, fiber, and minerals. Regular consumption of nuts has been associated with a reduced risk of hypertension and improved overall cardiovascular health.

What makes nuts effective for blood pressure management? Nuts are rich in:

• Monounsaturated and polyunsaturated fats that help reduce inflammation
• Magnesium, which helps relax blood vessels
• Potassium, which helps balance sodium levels in the body
• L-arginine, an amino acid that helps produce nitric oxide, a compound that relaxes blood vessels

Which nuts are best for lowering blood pressure? While all nuts offer benefits, some standout options include:

1. Almonds
2. Walnuts
3. Pistachios
4. Cashews
5. Macadamia nuts

How much should you consume? A serving size is typically about 1.5 ounces or a small handful. Aim for 3-5 servings per week, but be mindful of portion sizes as nuts are calorie-dense.

Berries: Antioxidant-Rich Fruits for Cardiovascular Wellness

Berries are among the most nutrient-dense fruits available, packed with vitamins, minerals, and powerful antioxidants. These small but mighty fruits have been shown to have significant benefits for blood pressure and overall heart health.

How do berries help lower blood pressure? The high antioxidant content in berries, particularly compounds called anthocyanins, helps reduce inflammation and oxidative stress in the body. This, in turn, can help improve the function of blood vessels and lower blood pressure.

Top Berries for Blood Pressure Control:

• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Cranberries

How much should you consume? Studies have shown that consuming just one cup of berries daily can reduce blood pressure by several points. You can enjoy berries fresh, frozen, or added to yogurt, oatmeal, or smoothies. While berry juices can offer some benefits, it’s best to stick with whole berries to get the added benefit of fiber.

Tomatoes: Lycopene-Rich Produce for Arterial Health

Tomatoes are not only a versatile and delicious addition to many dishes, but they also pack a powerful punch when it comes to blood pressure management. The secret lies in their high content of lycopene, a potent antioxidant that gives tomatoes their rich red color.

How does lycopene help lower blood pressure? Lycopene has been shown to have several beneficial effects on cardiovascular health:

• It helps reduce inflammation in blood vessels
• It improves the function of the inner lining of blood vessels (endothelium)
• It helps reduce “bad” LDL cholesterol levels
• It may help prevent the formation of blood clots

Are all tomato products equally beneficial? While fresh tomatoes are certainly healthy, cooked tomato products like tomato sauce, paste, and juice may actually be more beneficial. The cooking process makes lycopene more bioavailable, meaning your body can absorb and use it more effectively.

Ways to Incorporate More Tomatoes into Your Diet:

1. Add sliced tomatoes to sandwiches and salads
2. Use tomato sauce in pasta dishes and on homemade pizzas
3. Enjoy a glass of low-sodium tomato juice as a snack
4. Roast cherry tomatoes as a side dish
5. Use sun-dried tomatoes in salads and pasta dishes

Aim to include tomatoes or tomato products in your diet several times a week for optimal benefits. Remember to choose low-sodium options when using canned or processed tomato products to avoid counteracting the blood pressure-lowering effects.

Implementing a Heart-Healthy Diet for Blood Pressure Management

While incorporating these individual foods into your diet can certainly help lower blood pressure, it’s important to consider your overall dietary pattern. The DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet are two eating plans that have been extensively studied and shown to be effective for blood pressure management.

What are the key principles of these heart-healthy diets?

• Emphasize fruits, vegetables, and whole grains
• Include lean proteins like fish, poultry, and legumes
• Limit red meat, saturated fats, and added sugars
• Reduce sodium intake
• Incorporate healthy fats from sources like olive oil, nuts, and avocados

How can you start implementing these dietary changes? Start small and gradually make changes to your eating habits. Here are some tips to get you started:

1. Replace one refined grain product with a whole grain option each day
2. Add an extra serving of vegetables to your main meals
3. Swap out one red meat meal for fish or legumes each week
4. Choose unsalted nuts or fresh fruit for snacks instead of processed snack foods
5. Use herbs and spices to flavor foods instead of salt

Remember, while diet plays a crucial role in blood pressure management, it’s not the only factor. Regular physical activity, stress management, and maintaining a healthy weight are also important components of a heart-healthy lifestyle.

The Role of Supplements in Blood Pressure Management

While focusing on whole foods is generally the best approach for managing blood pressure, certain supplements may offer additional benefits. However, it’s crucial to consult with a healthcare provider before starting any supplement regimen, as some can interact with medications or have side effects.

Which supplements have shown promise for blood pressure control?

• Omega-3 fatty acids: For those who don’t consume enough fatty fish
• Magnesium: May help relax blood vessels and improve blood flow
• Coenzyme Q10: An antioxidant that may help lower systolic blood pressure
• Garlic extract: May have mild blood pressure-lowering effects
• Potassium: For individuals with low potassium levels

Is it better to get these nutrients from food or supplements? Whenever possible, it’s best to obtain nutrients from whole foods. Foods contain a complex mix of vitamins, minerals, and other beneficial compounds that work synergistically in ways that supplements can’t always replicate. However, in cases of deficiency or difficulty meeting nutritional needs through diet alone, supplements may be beneficial.

Monitoring and Managing Blood Pressure: Beyond Diet

While diet plays a crucial role in blood pressure management, it’s important to take a comprehensive approach to cardiovascular health. Regular monitoring and lifestyle modifications are key components of an effective blood pressure management strategy.

Tips for Effective Blood Pressure Monitoring and Management:

1. Regularly check your blood pressure at home or at a healthcare facility
2. Keep a log of your blood pressure readings to track trends over time
3. Engage in regular physical activity, aiming for at least 150 minutes of moderate-intensity exercise per week
4. Manage stress through techniques like meditation, deep breathing, or yoga
5. Limit alcohol consumption and quit smoking if applicable
6. Take medications as prescribed by your healthcare provider
7. Schedule regular check-ups with your doctor to assess your cardiovascular health

When should you seek medical attention for high blood pressure? If your blood pressure consistently reads 140/90 mmHg or higher, it’s important to consult with a healthcare provider. Additionally, if you experience symptoms such as severe headaches, chest pain, difficulty breathing, or vision problems, seek immediate medical attention as these could be signs of a hypertensive crisis.

Remember, while dietary changes can be powerful tools for managing blood pressure, they should be part of a comprehensive approach to heart health. Working closely with a healthcare provider can help ensure that you’re taking all necessary steps to protect your cardiovascular well-being.

Beyond Salt: Eight Foods That Help Lower Blood Pressure

Heart disease remains the No. 1 cause of death in the United States, and high blood pressure is one of the villains that put your heart health at risk. If you want to keep your ticker ticking, shaping up your diet is a good place to start.

Called the silent killer because symptoms are often absent, high blood pressure responds well to diet and lifestyle changes. Take control of your health today with these hypertension-fighting foods.

Bananas

You’ve heard that an apple a day keeps the doctor away. But you might not know that a banana a day keeps high blood pressure at bay. This fruit is packed full of potassium — an important blood pressure-lowering mineral. Potassium helps balance sodium in the body. The more potassium you eat, the more sodium your body gets rid of. Start your day off with a heart-healthy banana by adding it to a nutritious breakfast, such as whole-grain cereal or low-fat yogurt.

Fatty Fish

Omega-3 fats are heralded for heart-health benefits, and for good reason. They lower levels of bad fat in the blood and fight high blood pressure. Fatty fish like salmon and mackerel are the richest source of omega-3s in the diet, but you can also get them from seeds like chia and flax. For maximum benefits, swap out red meat for fish — if you’re like most Americans, you’re eating too much of it.

Oats

There’s a reason you see a heart symbol on that canister of oats you picked up at the grocery store. Oats are rich in soluble fiber and have been shown to significantly lower blood pressure when added to a healthy diet. There’s nothing fancy about it; a serving of good old-fashioned oats is enough to drop blood pressure 12 points after just a few weeks.

Leafy Greens

Spinach, swiss chard, kale, collards, take your pick. These leafy greens pack a punch when it comes to keeping blood pressure in check. Leafy green vegetables are extremely nutrient-rich, and their health benefits extend beyond blood pressure management. Diets high in leafy greens are linked to a lower risk of all chronic diseases. To give your diet a boost, swap out plain old romaine lettuce for kale or spinach and add more leafy greens to your main meals.

Beans

Like oats, beans are packed with soluble fiber and offer similar blood pressure-lowering benefits. Eating more beans not only fights high blood pressure, but it promotes a healthy weight. You can slim down while protecting your heart. Beans are also protein-rich and packed with minerals. You don’t have to demote them to side-dish status. Eat them to replace a meat meal or two.

Nuts

When it comes to beating high blood pressure, nuts are an important part of the equation. Adding nuts to your diet significantly slashes high blood pressure risk. They’re a good source of potassium, magnesium, fiber, and protein. Just remember that they’re also high in calories. It’s easy to lose track if you nosh on them out of the can. Instead, measure out a 1.5-ounce serving – about a handful. Enjoy them as a snack or add them to soups, salads, and other meals.

Berries

Berries take the crown for being one of the most nutrient-dense foods. These small fruits are loaded with vitamins, minerals, and antioxidants. Having just one cup of berries a day can cut blood pressure by several points and help keep your arteries soft and flexible so that blood flows efficiently.

You can get similar benefits from berry juice, but you miss out on the fiber, so stick to fresh or frozen berries.  

Tomatoes

Reach for a tomato the next time you find yourself in the produce aisle. These red wonders are loaded with lycopene, a potent antioxidant shown to offer various health benefits, including lowering blood pressure.

Lycopene gives red fruits and vegetables their rich color and is a key component of the Mediterranean diet — an eating pattern known to lower the risk of heart disease. Not only does lycopene keep blood pressure in check, but having high levels in your blood reduces bad cholesterol and lowers the risk of stroke.

Partnering with an experienced internist, like Dr. Stanley John here at Bethel Medical Associates, is the first step in taking control of your heart health. We offer heart disease screening tests and can evaluate your risk factors to guide recommendations for protecting your heart.

Preventing and managing heart disease can save your life. Call our office to schedule an appointment today, or use our online booking tool. Your heart will thank you.

18 foods that help lower blood pressure

Many researchers have found that certain foods can lower high blood pressure. We look at some foods that may help and how to incorporate them into the diet.

In general, the United States Department of Agriculture (USDA) considers a serving to be:

• 1 cup of cooked or raw vegetables or fruit
• 1 cup of 100% fruit juice
• 2 cups of raw leafy salad greens
• half a cup of dried fruit

For most ages, the USDA recommends consuming around 2 cups of fruit per day and 3 cups of vegetables per day, although this varies slightly according to age and sex.

1. Berries

Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.

In one older study, the researchers looked at data for over 34,000 people with hypertension over 14 years. Those with the highest intake of anthocyanins — mainly from blueberries and strawberries — had an 8% lower risk of high blood pressure than those with a low anthocyanin intake.

However, some experts say there is not enough evidence that blueberries reduce blood pressure.

To enjoy berries:

• eat them as a snack or sweet treat after meals
• add them to smoothies
• sprinkle them on oatmeal for breakfast

A serving of blueberries is around 1 cup of fresh or frozen blueberries or half a cup of dried blueberries. A serving of strawberries is around 7 strawberries.

Which other foods are rich in antioxidants?

2. Bananas

Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg) of potassium.

According to the American Heart Association (AHA), potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.

The Office of Dietary Supplements advises that males aim to consume 3,400 mg of potassium daily and females — 2,600 mg.

Other potassium-rich foods include:

• apricots
• lentils
• prunes
• acorn squash
• potatoes

People with kidney disease should consult a doctor before increasing their intake of potassium, as too much can be harmful.

A serving would be 1 large banana, 1 cup of sliced banana, or two-thirds of a cup of mashed banana.

3. Beets

Drinking beet juice may reduce blood pressure in the short and long term, because it contains dietary nitrate.

A 2015 study found that people with hypertension who drank 250 milliliters (ml), or about 1 cup, of red beet juice every day for 4 weeks had lower blood pressure. The researchers recorded an average fall in blood pressure of 7. 7/5.2 millimeters of mercury (mm Hg) over a 24-hour period.

Tips for use include:

• drinking 1 glass of beet juice per day
• adding beets to salads
• preparing beets as a side dish

A serving of beet is around 1 cup, which is around 2 small beets or 1 large one.

4. Dark chocolate

Cacao, an ingredient in dark chocolate, contains flavonoids, an antioxidant. Flavonoids may help reduce blood pressure, according to the AHA.

However, it notes that a person may not be able to consume enough flavonoids in dark chocolate for it to have significant benefits.

The AHA says that a small amount of chocolate from time to time can be part of a balanced diet. It advises, however, that people eat it because they enjoy it, not for health reasons.

5. Kiwis

A daily serving of kiwi can help manage mildly high blood pressure, a 2015 study suggests.

People who ate 3 kiwis per day for 8 weeks saw a more significant reduction in systolic and diastolic blood pressure than those who ate 1 apple per day for the same period. The study authors note that this may be due to the bioactive substances in kiwis.

Kiwis are also rich in vitamin C. In an older study, people who consumed around 500 mg of vitamin C per day for about 8 weeks saw significant improvements in their blood pressure readings.

Kiwis are easy to add to lunches or smoothies. One cup of kiwi, or 2–3 kiwifruits, makes up 1 serving.

Which other foods contain vitamin C?

6. Watermelon

Watermelon contains an amino acid called citrulline.

The body converts citrulline to arginine, and this helps the body 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.

In one older study, adults with obesity and mild or prehypertension took watermelon extract containing 6 grams (g) of L-citrulline/L-arginine.

After 6 weeks, the participants saw a reduction in blood pressure in the ankles and brachial arteries. The brachial artery is the main artery in the upper arm.

In a small 2019 study, 27 people consumed either watermelon juice or another drink before exercise. The females who drank watermelon juice did not experience a rise in blood pressure after exercise, although the males did.

People can consume watermelon:

• as juice
• in salads, including fruit salads
• in smoothies
• in a chilled watermelon soup

One serving of watermelon is 1 cup of chopped fruit or 1 slice of around 2 inches.

7. Oats

Oats contain a type of fiber called beta-glucan, which may have benefits for heart health, including blood pressure.

A 2020 rodent study found that beta-glucan and avenanthramide C, both present in oats, reduce levels of malondialdehyde, a marker of oxidative stress in hypertensive rats. These results suggest that ingredients present in oats can help prevent high blood pressure and protect heart health in other ways.

Ways of eating oats include:

• having a bowl of oatmeal for breakfast
• using rolled oats instead of breadcrumbs to give texture to burger patties
• sprinkling them on yogurt desserts

8.

Leafy green vegetables

Leafy green vegetables are rich in nitrates, which help manage blood pressure.

Some research suggests that eating at least 1 cup of green leafy vegetables per day can lower blood pressure and reduce the risk of cardiovascular disease.

Examples of leafy greens include:

• cabbage
• collard greens
• kale
• mustard greens
• spinach
• Swiss chard

To consume a daily dose of green vegetables, a person can:

• stir spinach into curries and stews
• saute Swiss chard with garlic as a side dish
• bake a batch of kale chips

A serving of spinach is 2 cups of fresh leaves. A serving of raw cabbage is 1 cup.

9. Garlic

Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin.

A 2020 review concludes that garlic in general, and specifically Kyolic garlic, can reduce:

• blood pressure
• arterial stiffness
• cholesterol

Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. It can also be an alternative to salt as a flavoring.

10. Fermented foods

Fermented foods are rich in probiotics, which are beneficial bacteria that may help manage blood pressure.

In 2020, researchers analyzed data for 11,566 adults aged 50 years or older in Korea. The results suggest that women who had gone through menopause and ate fermented soy foods had a lower risk of hypertension. However, this did not appear to be true for men.

Sodium is a risk factor for high blood pressure, and experts advise people to limit their salt intake. However, a 2017 study did not find that eating salt-fermented vegetables increased the risk of high blood pressure, despite the high sodium content.

The effects of probiotics on blood pressure appeared more beneficial when the participants consumed:

• multiple species of probiotic bacteria
• probiotics regularly for more than 8 weeks
• at least 100 billion colony-forming units per day

Fermented foods to add to the diet include:

• kimchi
• kombucha
• apple cider vinegar
• miso
• tempeh

Probiotic supplements are another option.

11. Lentils and other pulses

Lentils provide protein and fiber, and experts say they can benefit the blood vessels of people with hypertension.

The authors of an older study analyzed the effects of a pulse-rich diet on rats. The rats consumed a diet that was 30% pulses, including beans, peas, lentils, and chickpeas. Consuming pulses appeared to decrease levels of blood pressure and cholesterol.

A 2014 review of human trials, with a total of 554 participants, found that consuming pulses may lower blood pressure in people with and without hypertension. However, the authors note that more studies are necessary.

People can use lentils in many ways, including:

• as an alternative to minced beef
• adding bulk to salads
• as a base for stews and soups

12. Natural yogurt

Yogurt is fermented dairy food.

A 2021 study looked at data for people with and without high blood pressure to see whether there was a link between fermented dairy products and hypertension.

The participants with high blood pressure who consumed more yogurt had lower systolic blood pressure and lower arterial pressure than those who did not.

To enjoy unsweetened yogurt:

• add 1 spoonful to a plate of stew or curry
• mix with chopped cucumber, mint, and garlic as a side dish
• use it instead of cream on fruit and desserts
• spoon it onto a combination of oatmeal, nuts, and dried fruit for breakfast

13. Pomegranates

Pomegranates contain antioxidants and other ingredients that may help prevent high blood pressure and atherosclerosis.

An older study from 2012 provides evidence that drinking 1 cup of pomegranate juice daily for 28 days may lower high blood pressure in the short term.

A 2017 review of eight human trials found evidence that consuming pomegranate juice consistently lowered blood pressure.

People can consume pomegranates whole or as juice. When buying prepackaged pomegranate juice, check to ensure that there is no added sugar.

14. Cinnamon

Cinnamon may help reduce blood pressure, according to a 2020 review. The authors found that consuming up to 2 g of cinnamon per day for 8 weeks or more reduced blood pressure in people with a body mass index of 30 or more.

To incorporate cinnamon into the diet, a person can:

• add it to oatmeal as an alternative to sugar
• sprinkle it on freshly chopped fruit
• add it to smoothies

15. Nuts

Several studies have found that eating nuts of various types can help manage hypertension.

A 2016 review notes that walnuts, hazelnuts, and pistachios all appear to improve endothelial function, which can benefit blood pressure and heart health.

Opt for unsalted nuts and:

• snack on them plain
• add them to salads
• blend them into pestos
• use them in main dishes, such as nut roast

People should not consume nuts if they have a nut allergy.

16. Citrus fruits

Citrus fruits contain hesperidin, an antioxidant that may benefit heart health.

In a 2021 study, 159 people consumed 500 ml of orange juice, hesperidin-enriched orange juice, or a control drink per day for 12 weeks.

The results indicate that regularly consuming orange juice can help lower systolic blood pressure and that hesperidin contributes to this effect.

People can consume citrus fruits:

• as drinks, for example, by making orange juice or squeezing lemon into water
• whole or in fruit salads, in the case of oranges and grapefruit
• as lemon juice, squeezed on salads for flavor instead of salt

17. Oily fish

The AHA recommends consuming 2 servings of 3 ounces (oz) of oily fish per week, as it may lower the risk of cardiovascular disease.

Research also suggests that eating oily fish may help lower blood pressure. In 2016, people with high systolic blood pressure saw significant improvements in their readings after consuming 0.7 g per day of supplements of eicosapentaenoic acid and docosahexaenoic acid fish oil for 8 weeks.

Examples of oily fish are:

• anchovies
• sardines
• mackerel
• albacore tuna

Some fish contain mercury, and people should check the latest Food and Drug Administration (FDA) guidelines. They can also visit this website to check which fish is currently sustainable.

18. Tomato extract

Tomato contains lycopene, an antioxidant that may be beneficial for heart health.

A 2021 review found that consuming tomato extract can significantly lower systolic blood pressure in people with or without hypertension. However, including tomatoes in the diet did not produce the same results.

Other researchers have found that high doses of lycopene reduced systolic blood pressure, while lower levels did not.

While some foods may relieve hypertension, others can increase the risk of the condition.

Salt

Studies show that a modest decrease in salt intake over 4 or more weeks can significantly reduce blood pressure.

The USDA recommends limiting sodium intake to a maximum of 2. 3 g per day, or 1 teaspoon (5.75 g) of salt.

Caffeine

Results of a 2011 review suggest that consuming 200–300 mg of caffeine may increase blood pressure by 8.1 mm Hg and diastolic blood pressure by 5.7 mm Hg within 1 hour of consumption. The rise in blood pressure lasted for longer than 3 hours.

In a 2019 review, however, experts note that more research is necessary to verify this.

Alcohol

Regular consumption of alcohol can significantly increase the risk of high blood pressure. In females, even moderate consumption can have this impact. There is no evidence that a low to moderate intake has any benefits for heart disease or hypertension, according to a 2021 review.

The AHA recommends limiting alcohol consumption to no more than 2 drinks per day for males and 1 for females. The serving size of 1 alcoholic drink is 12 oz of beer, 5 oz of wine, or 1–1.5 oz of hard liquor.

Processed foods

Processed foods often contain added salt and harmful fats. A 2021 study found that people with a high consumption of processed foods were more likely to have high blood pressure.

Here, learn about 50 foods to avoid if a person has high blood pressure.

As well as dietary measures, the AHA recommends the following tips for lowering blood pressure:

• Exercise regularly.
• Learn some strategies for managing stress.
• Avoid or quit smoking.
• Reach or maintain a moderate body weight.
• Work together with a doctor, including taking any medications they recommend.

Here, learn about 15 natural ways to lower blood pressure.

Here are some questions people often ask about lowering blood pressure.

How can I lower my blood pressure immediately?

There is no way to lower blood pressure quickly at home. A person should follow a plan of diet, exercise, and possibly medication to lower their blood pressure over time.

If blood pressure is over 180/120, the person should call 911.

Can drinking water lower blood pressure?

Some evidence suggests drinking more water each day may lower blood pressure, but more research is needed.

When should I contact a doctor about high blood pressure?

Optimal blood pressure is up to 120/80 mm Hg. If several readings show levels are higher than this, a person may wish to seek guidance from a doctor.

Here, read our blood pressure chart.

Dietary and lifestyle choices can help manage high blood pressure.

A diet that focuses on fruits, vegetables, oats, nuts, lentils, herbs, and spices can be beneficial. In contrast, salt, alcohol, and processed foods may worsen hypertension.

A doctor can help a person make a plan that involves exercise, food choices, and other measures to manage high blood pressure and reduce the risk of cardiovascular disease and other health issues.

news, health, porridge, heart, food, beauty and health

Belarus News / Beauty and health

Belnovosti

03.02.2020 19:56

[email protected]

Russian cardiologists believe that regular consumption of oatmeal helps to lower blood pressure.

To increase the benefits of eating oatmeal, you can add almonds, nuts, dried apricots, prunes or other dried fruits to the dish.

Why is oatmeal so good for the heart?

Firstly, the useful components contained in oatmeal remove toxins from the body.

Secondly, the trace elements contained in plain oatmeal reduce cholesterol levels and increase the elasticity of blood vessels.

Thirdly, oatmeal contains a large amount of a substance such as beta glucan, which reduces the risk of atherosclerosis.

As you know, cardiovascular diseases develop because cholesterol plaques appear on the walls of blood vessels, which clog the gaps.

Fiber and beta glucan prevent cholesterol from being absorbed into the blood. As a result, harmful substances are simply removed from the body, blood pressure normalizes, and the heart strengthens.

The benefits of oatmeal are undeniable. It is worth adding oatmeal to your diet for both healthy young people and older people with heart problems.

Photo: Pixabay

Author: Svetlana Protas

• health
• porridge
• heart
• food

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Many doctors advise to start the morning with oatmeal. There are many reasons for this, which prove that oatmeal is very beneficial for the body. And it must be included in the daily diet. Here are some of the main reasons for a useful product.

1. Lowering blood pressure

Over the years, American scientists have been doing serious research. As a result of them, it was found that oatmeal helps lower blood pressure. Croup acts in the same way as some medicines that are used for hypertension. Therefore, hypertensive patients simply need to eat oatmeal every day.

2. Detox

Oatmeal contains both soluble fiber and insoluble fiber. It helps absorb accumulated toxins and remove them from the body. It is worth saying that not only “garbage” is displayed. Along with it, excess fat from the arteries also leaves.

3. Normalization of sugar and cholesterol

Soluble fiber allows even diabetics to consume oatmeal every day. The low glycemic index also allows you to do this. In addition, oatmeal normalizes blood cholesterol levels. This is a good reason to start eating oatmeal in the morning.

4. Cancer Prevention

It has long been proven that fiber can reduce the risk of developing cancer. And oatmeal is the product in which there is a lot of fiber. Therefore, it will protect the body from free radicals.

5. Fast satiety

Coarse fiber, which is rich in oatmeal, enters the stomach and swells there, causing a quick feeling of satiety. Therefore, a person does not want to eat something harmful to the body. It has already been said that oatmeal is not capable of causing drops in blood glucose levels. Therefore, a sharp increase in appetite does not occur. It is for this reason that oatmeal is what people who want to lose weight consume. By using it, the feeling of hunger will recede and at the same time there will be no overeating. The body will be cleansed in a timely manner, which will prevent the development of inflammatory processes in the gastrointestinal tract.

6. Healthy skin

Oatmeal helps to cleanse the body from the inside, which will certainly be visible from the outside. The skin will become healthier, all rashes and black spots will disappear, allergic manifestations will recede. No wonder oatmeal is used as the main ingredient in some face masks.

7. Energy source

The body needs energy to function normally. It will come in large quantities with oatmeal.