foods for hypertension

Top 10 Recommended Foods for Hypertension

Hypertension is a condition of abnormally high blood pressure. It is a serious medical condition that increases the risk of the heart, kidney, brain and other diseases. Blood pressure is the the force of the blood against the walls of the arteries and veins. Blood pressure varies during the heartbeat cycle, and according to a person’s age, health and physical condition. There are some special foods for hypertension that experts recommend for hypertensive patients. These foods are what we shall examine shortly.

Hypertension is one of the major causes of premature death world wide. It is said to affect over 1.13 billon people in the world. Unhealthy dieting increases the risk of hypertension, consumption of toxic substances like tobacco and alcohol also increases the risk of hypertension. Foods that lower blood pressure contain specific nutrients that are scientifically proven to reduce blood pressure. These nutrients include: Beta-carotene ( vitamin A ), fiber, Omega-3 fatty acids, resveratol, vitamin C, Quercetin, lycopene.

Here is a list of the top 10 recommended foods for Hypertension:

1. Leafy Greens:

leafy green
Dark green leafy vegetables in colander

Leafy greens contains potassium. Potassium helps the kidneys to remove excess sodium through urine, this helps in reducing blood pressure because excess sodium causes the kidneys to have reduced function and remove less water resulting into high blood pressure.
Potassium also helps in easing tension in the walls of the blood vessels.

2. Berries


Berries are very rich sources of natural compounds called flavonoids and consuming these compounds helps in preventing hypertension. Flavonoids are of many compounds which are plant metabolites. They have antioxidant properties and they provide health benefits through signaling cell pathways and antioxidant effects. It also helps to regulate cellular activities and fighting off free radicals.
Types of berries: Blueberries, strawberries, cranberries, black berries, raspberries etc.
– Blueberries contain beta-carotene (vitamin A) which makes it good for patients with hypertension.
– Strawberries contain potassium and are rich in fibre.
– Cranberries also contain high fibre content.

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3. Bananas:


Banana is one of the most widely consumed fruits in the world today and eating them can help in lowering blood pressure and reducing the risk of asthma and cancer. Bananas are also rich in potassium and fiber, nutrients proven to help reduce blood pressure.

4. Beets:


Beet is a plant with swollen root which is eaten or used to make sugar. Beets contain naturally high levels of nitrates, which is converted to nitric acid by the digestive system. Nitric oxide relaxes and widens the blood vessels, which in turn lowers blood pressure, this is called Vasolidation.

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5. Oatmeal:


Oatmeal is very rich in fibre content, it also contains low fat and low sodium.
Oatmeal contains a type of fiber called beta-glucan, which helps in reducing blood cholesterol levels and lowering of blood pressure. The higher consumption of beta-glucan fibre helps in lowering both diastolic and systolic blood pressure.

6. Skim milk and Yoghurt:


Skim milk is a non-fat milk, a type of milk that has it’s cream removed. It is associated with a lower risk of blood pressure and an excellent source of calcium.
Low-fat yoghurt can also help in lowering blood pressure.
Skim milk and Yoghurt are both very important elements of a diet because of the nutrients they give.

7. Salmons, mackerels, and fishes with omega-3 fatty acids:

 foods for hypertension

Fishes are great sources of lean protein. Fishes like mackerel and salmon are high in omega-3 fatty acids, which helps in lowering of blood pressure, reducing inflammation, and lowering triglycerides. In addition to these fish contains vitamin D.
One of the benefits of preparing fish is that it’s easy to cook.

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8. Olive Oil:

foods for hypertension

Olive oil is a good example of healthy fat. It contains high oleic acid and antioxidant polyphenol, which are inflammation-fighting compounds that can help reduce blood pressure.
Consuming extra virgin olive oil helps in lowering systolic blood pressure. Drinking olive oil regularly helps in stabilizing blood sugar levels, improve digestive health and be of benefit to the heart and bones.

9. Garlic and Herbs:


Foods for hypertension such as garlic can help in reducing hypertension by increasing the amount of nitric oxide in the body. Nitric oxide promotes vasodilation, or the widening of arteries, to reduce blood pressure.

Adding flavorful herbs and spices to your daily diet can also help you cut back on your salt intake. Examples of herbs and spices you can add include basil, cinnamon, thyme, rosemary, etc.

10. Seeds:

foods for hypertension

Unsalted seeds like pumpkin and flax seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure are also some of the foods for hypertension recommended by experts to hypertensive patients.