High blood pressure, also known as hypertension, kills millions of people each year. Often, you won’t notice it unless it starts damaging your cardiovascular system. And, once your B.P rises than its normal point, you may get a heart attack or stroke that either ends or completely transforms your life.
One out of three people over the age 30 get treated with high blood pressure every year, which means two out of three remains undiagnosed. The untreated high blood pressure leads to kidney failure, cardiovascular disease, a stroke, and other critical health issues. So, the only best possible way to lower or normalize high blood pressure and increase your lifespan other than taking certain pills is to eat foods that are low in sodium and high in at least three important minerals: magnesium, calcium, and potassium.
Check out this list of foods that you must add to your diet to slash blood pressure levels and avoid your risk of getting cardiovascular disease.
Protein in Egg White Lowers High Blood Pressure
People think that eggs have saturated fats and are high in cholesterol, so consuming them would not be good for their health. However, a recent research conflicts this idea and proves that the substance in egg whites is helpful in reducing overall heart disease risk.
The study was conducted by the American Chemical Society (ACS) in which the scientists fed laboratory rats a protein present in egg whites.
The result of this research was positive, showing a drop in blood pressure by amounts comparable to a low dose of Captopril, a medication used to lower blood pressure.
However, eating in moderation is the key to good health. Hence, despite being irrational and eating multiple eggs in a day, try to have an egg a day that may have some blood pressure advantages. A research published in The American Journal of Clinical Nutrition says that those who ate one to three eggs per week had an 11 to 21 percent decline in developing high blood pressure than those who don’t eat eggs.
Nitrates in Beet Juice Dramatically Reduces Blood Pressure
A research review was published in 2013 on beetroot juice found that the nitrates present in the beetroot juice reduce hypertension by 4-10 mmHg in a matter of hours. The magic compound-nitrate present in beetroot juice turns into a signalling molecule- nitric oxide, which helps in widening blood vessels and proper blood circulation.
Scientists say that if there is a reduction of 5 mmHg in blood pressure there is a possibility that your risk of getting a heart disease is decreased by 9% and life-threatening stroke by 14%.
Also, the study discovered that people who consumed 250ml (that is eight ounces) of beet juices experienced around 10mm reduction in their blood pressure level.
Magnesium Content in Almonds and Cashews Decreases Blood Pressure
The high levels of magnesium contents available in cashews and almonds make them stand out from other nuts. The substance lowers bad cholesterol and keeps blood pressure in balance by allowing the blood vessel walls to relax and dilate.
According to a report conducted by the researchers at Indiana University, people who ate 300 mg per day for just one month had reductions in blood pressure of 2 mm HG.
If you eat a handful of almonds and cashews in a day, it fulfils 20 percent of your body’s daily needs. It saves you from fatal heart attacks by reducing your blood pressure and promoting healthy blood flow. Moreover, magnesium is also essential to allow our muscles and nervous system to function properly.
Potassium-Laden Potatoes Help in Managing High Blood Pressure
A potassium-rich diet assists in removing excess sodium, which increases blood pressure. Root vegetables such as potatoes are one of the best sources to control blood pressure. The level of potassium in potatoes cannot compete with the potassium in whole grains like rice.
An experiment was done where it was discovered that people who intake potassium-rich food frequently are less likely to receive high blood pressure except for those who already have chronic kidney disease. It is also found that the combination of magnesium and potassium is useful in reducing the blood pressure as much as medications.
Nitrates Flavonoids in Pomegranate Aids in Controlling Hypertension
Studies show that consuming 5 Oz (150ml) of pomegranate juice every day lowers blood pressure, improves the functioning of the heart, improves cholesterol, and even treats atherosclerotic plaques.
It contains artery-relaxing nitrates flavonoids such as catechins, tannins and ellagic acid that make it a strong antioxidant. It also has Punicic acid which is useful to fight against the factors responsible for cardiovascular diseases.
Also, to make it more effective, you can also blend it with beet and carrot juices, study says. If you eat a dark chocolate with it, you will do a big favour to your heart. Dark chocolate contains around 85 percent cocoa that assists in reducing blood pressure.
Eve Charlton is a dietician and an avid reader. She writes health and fitness related articles to make people around her more conscious. She also provides wellness coaching to people and inspires them about how to eat well and live a healthy life.