Is it true that we can reduce high blood pressure with food?

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Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally

Not just relying on drugs from your doctor, but you have to control blood pressure by adjusting your daily diet. Yes, what you eat actually affects the rise and fall of blood pressure, you know. Some even say that some foods can lower blood pressure. Then, is there really a high blood pressure-lowering food? What are the types?

DASH diet, a special diet for people with hypertension

A study presented in Scientific Sessions's American Heart Association's Joint Hypertension 2018 states that proper dietary management can reduce the need for antihypertensive drugs in patients for 16 weeks. Therefore, experts recommend patients to go on a DASH diet.

DASH Diet (The Dietary Approaches to Stop Hypertension) is a special diet to make patients limit fat, cholesterol, and sodium intake which is the cause of high blood pressure.

The principle of the DASH diet is quite easy, really, to do. Here's how to share the daily portion when you go on the DASH diet:

  • Vegetables: 4-5 servings
  • Fruits: 4-5 servings
  • Lean meat: 2 servings
  • Low fat milk: 2-3 glasses
  • Nuts: 4-5 servings

Not only a diet, these high blood pressure-lowering foods must also be chosen

The DASH diet allows you to limit your intake of fat, cholesterol and salt. However, in order to further away from the risk of heart disease, you can rely on some of the following high blood pressure-lowering foods.

1. Green leafy vegetables

Green vegetables contain inorganic nitrate compounds that are proven to help relax the tense blood vessel walls. When blood vessels relax more, the blood pressure will tend to decrease.

The content of nitrate is also found in other high blood-lowering foods, namely red beet fruit. In a study conducted in 2017 it was found that drinking red beet juice regularly, it was more effective in lowering blood pressure compared to taking nitrate supplements.

Other high blood pressure foods containing inorganic nitrates are spinach, cabbage, and radishes.

2. Pomegranate

the benefits of pomegranates for health

Many agree that pomegranates are one of the healthiest fruits and have many benefits. Yes, one of the benefits is helping to reduce blood pressure soaring. Research reported in Clinical Nutrition proves that pomegranate juice can reduce blood systolic pressure by up to 21 percent.

Other studies also found the same. Research published in Phytotherapy Research revealed that 21 hypertensive patients who were given pomegranate juice for two weeks had a drastic drop in blood pressure.

These high blood-lowering foods have antioxidant polyphenols. These substances are needed by the body to prevent the formation of free radicals. Because, free radicals are formed, the cells of the body will be damaged and disrupt the blood flow. If left blood vessels will clog up and eventually cause blood pressure to rise.

You can also find high polyphenol content in dark chocolate, olive oil, and hibiscus tea.

3. Whole wheat

whole grain food for breakfast

In 2010, a study in the American Journal of Clinical Nutrition revealed that whole wheat could be one of the high blood-lowering foods in the elderly group.

The reason is that the elderly group that incorporates whole wheat into their daily menu has more normal and controlled blood pressure. Meanwhile, other studies have even shown that eating whole wheat every day can reduce blood pressure by 73%.

Even so, experts don't know for sure what is the reason why whole grains are a high blood-lowering food. However, these foods have high fiber content, so they can prevent obesity.

4. Milk and yogurt

drink milk at dawn

Who says people with hypertension can't drink milk because they have high fat content? At present, there are many dairy products that have been trimmed fat, making it safer for hypertensive people.

Experts agree that the calcium content in milk and yogurt makes these foods and drinks effective in controlling blood pressure.

5. Fish oil

medicine for fish oil joint pain

Fish oil is famous for its various benefits. Yes, one of the benefits of staying alive is that many people are able to prevent high blood pressure and are good for heart health.

In the journal Nutrition, it was explained that consuming fish oil from salmon or sardines at least 3 times a week, proved to help lower blood pressure.

Good fat content, omega-3, makes fish oil one of the choices of high blood pressure foods. You can find good fats in tuna and mackerel.

Don't forget, it's better to choose fresh fish than canned fish which usually have high sodium content and can make blood pressure soar.

Is it true that we can reduce high blood pressure with food?
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