One out of three individuals around the world has hypertension, or high blood pressure. Fortunately, a healthy diet can help! About approximately 75 million over age 18 - that's 29 percent of us has been affected - have high blood pressure, per the Centers for Disease Control and Prevention. Another way to look at it: imagine that, one in three adults has hypertension!
Luckily, a review of 98 studies found that you can pointedly drive down your blood pressure by eating well and exercising. And it is fortunate, there are some effective and delicious food fixes.
5 Foods To Help You Lower Your Blood Pressure
1. Cocoa Powder
Everyone has sweet taste on dark chocolate, and why not? It's both delicious and health-promoting. Specifically, the cocoa powder is the real hero: It's 100 percent cocoa and contains a hearty dose of flavanols, the plant-based nutrients helping to reduce blood pressure by opening blood vessels and letting blood flow more easily.
2. Spinach
This super green leafy food is loaded with not one, not two, but THREE blood-pressure-lowering components, making it a true triple threat against blood pressure. Potassium helps to release sodium (and fluid) to lower blood pressure. Magnesium enables our tiny blood vessels to relax, helping to maintain elasticity and normal blood flow. And folate, a B-vitamin (B9), acts like a "heart-healthy fighter" by helping to break down homocysteine, an amino acid that has the capability to damage inner artery walls.
3. Garlic
This kitchen spice does more than add flavor to dishes. It can also help manage blood pressure, thanks to its high content of allicin, a compound that protects against endothelial dysfunction, a condition that affects the lining of the blood vessels and can lead to hypertension, among other diseases.
4. Great Northern Beans
All beans contain fiber, protein and iron - nutrients that work to keep your heart healthy because they aid in weight control, reduce cholesterol, and provide magnesium and potassium, two blood pressure aides. But white beans are the better bean, because they also chip in calcium. Calcium plays an vital role in managing blood pressure because it helps blood vessels tighten and relax when necessary.
5. Pumpkin
For some of us, the most exciting part of the fall season is the pumpkin season. This super food is loaded with potassium. Potassium, as mentioned earlier, helps to flush out excess sodium and fluid, easing pressure on the arterial walls.
The five abovementioned food can be found almost anywhere. It is essential to have them, according to the Centers For Disease Control And Prevention (CDCP). Prevention is better than having the illness medicated.
