One of the effective ways to control your blood pressure quickly is a proper diet and food. By adopting good diet habits and making necessary lifestyle changes can improve your health significantly.
Did you know that over 1 billion people around the world suffer from high blood pressure problems? If you are one of them? then it can damage your blood vessels.
Further, this is the main reason for heart disease, kidney disease, stroke, and many other health problems. So how you can avoid these situations.
Fortunately, you can easily deal with all the bad effects of high blood pressure by making a dietary change along with a change in lifestyle.
Here I’ll share few foods that help to lower blood pressure naturally, and those also help to maintain your overall fitness. Please keep watching this video until the end to complete the details and additional tips.
About blood pressure
Blood pressure refers to the pressure of blood against your artery walls. So your heart needs to work harder to circulate the blood. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, stroke, kidney disease, and other problems.
High blood pressure or hypertension is the most common preventable risk factor for heart disease. 1 out of 3 Americans has high blood pressure problems. Similarly, people from the rest of the world also have been suffered from this health issue.
Many risk factors like age, family history, gender, and race, are out of your control for high blood pressure. But still, you can control some factors like diet and lifestyle change.
Foods that lower blood pressure quickly
For a healthy diet, let’s discuss some foods that can help to lower blood pressure quickly.
1. Green leafy vegetables
Leafy green vegetables are rich in important vitamins and minerals. Vegetables are also rich in nitrates, which help to manage blood pressure. Consuming green vegetables like spinach, broccoli, kale, or collards can improve potassium levels in the body. This mineral helps to flush out sodium from your body through your pee and relaxes your blood vessel walls.
Banana is a popular fruit that may have positive effects on blood pressure. Its rich source of potassium, which can help relax blood vessels and lower blood pressure levels. Potassium lowers the effect of sodium and reduces tension in the walls of the blood vessels. So eating a banana on a regular basis can help to lower blood pressure quickly.
3. Flaxseeds for blood pressure
Flaxseeds are great for the heart’s health and can provide many health benefits for our cardiovascular system. As per studies, consuming flaxseeds regularly can help to regulate blood pressure naturally.
As flax seeds contain potassium, magnesium, and omega-3 fatty acids, all these nutrients are essential to maintain a healthy blood circulatory system. They can also help to improve glucose tolerance and reduce serum cholesterol levels.
Want to know about Flaxseed benefits – watch this video too.
4. Pumpkin seeds
Adding pumpkin seeds to your diet can become a natural remedy for high blood pressure. Because they are a concentrated source of nutrients important for blood pressure control.
Pumpkin seeds contain magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and lower blood pressure.
Consuming garlic regularly is another great option to reduce high blood pressure quickly. As it can help to increase nitric oxide in the body which relaxing the blood vessels and allowing them to dilate. This way it improves blood flow in the body and lowers blood pressure very fast.
One study showed that garlic extract reduced both systolic and diastolic blood pressure in hypertensive people.
6. Watermelon to lower blood pressure
Eating watermelon can also help to manage high blood pressure. As watermelon contains an amino acid known as citrulline, which helps the body to produce nitric oxide. This can relax blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.
To boost watermelon intake, add the fruit to salads and smoothies.
7. Citrus fruits
Citrus fruits are a very effective food that lowers blood pressure quickly. You can including grapefruit, oranges, and lemons in your diet. They may have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant compounds.
All these help keep your heart healthy by reducing heart disease risk factors like high blood pressure.
As beets are a rich source of nitric oxide, which can open your blood vessels and lower blood pressure. Drinking beet juice can help to manage blood pressure in the short and long term. Also, you can simply cook and eat the whole root. It’s also adding many positive effects to your fitness. So adding this food that lowers blood pressure naturally and quickly.
Berries, especially blueberries are rich sources of flavonoids a natural compound. One study found that consuming these natural compounds can prevent hypertension and help to lower blood pressure.
Blueberries, raspberries, and strawberries are easy to add to your diet. You can eat them by adding them to your cereal in the morning.
According to some research, Oats contain beta-glucan, it’s a type of fiber that may lower blood pressure levels. So consuming oatmeal in breakfast is a great way to start your day.
Along with these foods, you can include olive oil, natural yogurt, and pistachios in your diet.