Useful foods to reduce blood pressure
Potatoes
Ordinary potatoes are not a very sophisticated dish, but in fact, they are rich in potassium and magnesium, which normalize blood pressure. In addition, the average potato contains only 150-160 kcal. Bake or boil unpeeled potatoes and eat with sour cream or natural yogurt – a double benefit for the body!
Milk or yogurt?
For those who include 1 serving of dairy products daily in the diet, the risk of hypertension is reduced by 11% compared with those who only eat yogurt from time to time. Start the day with a serving of cereal with milk, low-fat yogurt with fruits, or make a smoothie.
Cocoa
An Australian study has proven that products that contain natural cocoa powder can reduce blood pressure because flavonoids improve vascular health. Harvard’s dark chocolate studies also concluded that it is useful for people with high blood pressure. Chocolate is a high-calorie product, so your portion must be 20 g or 1 tbsp. of cocoa.
Beans
What other foods are important to include in the diet to reduce hypertension? Legumes are rich in fiber, magnesium, and potassium, and all these substances help to maintain an optimal level of pressure.b If you eat beans, peas, or lentils, you can reduce the blood pressure parameters by 3-5 points. Add beans to soups, stews, salads and rolls.
Bananas – necessary product for hypertension
Great source of potassium. Even if you do not limit yourself to salt, bananas are quite capable of minimizing its harmful effects. Adults need 4.7 g of potassium daily, one banana contains about 12% of the recommended norm. In the morning, add the banana to the porridge or cut it into circles and freeze – you will get a delicious dessert.
What is considered high diastolic blood pressure? Can anyone explain in simple words please?
High diastolic blood pressure, the bottom number in a blood pressure reading, is typically defined as a reading of 90 mm Hg or higher. It represents the pressure in your arteries when your heart is at rest between beats. Consistently high diastolic blood pressure can indicate hypertension, which may require medical attention and lifestyle changes.
Are there any effective hypertension supplements? If you take any, please share the brands and how the supplement works! Thanks!
Some supplements have been studied for their potential to help manage hypertension. These include magnesium, potassium, omega-3 fatty acids, and garlic extract. However, it’s crucial to consult with a healthcare professional before using any supplements for hypertension, as they may interact with medications or have varying effects on individuals.
What is a high blood pressure diet? What particular dishes/foods are allowed/recommended?
A high blood pressure diet, often referred to as the DASH (Dietary Approaches to Stop Hypertension) diet, emphasizes foods rich in potassium, calcium, magnesium, and fiber while reducing sodium intake. It includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while minimizing processed foods, sugary beverages, and high-sodium items.
How can I lower blood pressure quickly without pills or other medicines?
Lowering blood pressure quickly is best achieved through lifestyle changes and, in some cases, medications prescribed by a healthcare provider. Immediate steps include reducing sodium intake, increasing physical activity, managing stress, limiting alcohol consumption, and quitting smoking. However, it’s essential to consult a healthcare professional for personalized guidance.
What foods can help increase blood pressure?
While most people aim to lower their blood pressure, some individuals with chronically low blood pressure may seek foods that can help increase it. Consuming foods rich in salt, caffeine, and healthy fats can temporarily raise blood pressure. However, it’s essential to discuss such dietary changes with a healthcare provider, as low blood pressure can have underlying medical causes that require attention.