Over 1 billion people around the world have high blood pressure, which is defined as the level of systolic blood pressure 130 mm Hg or more, diastolic blood pressure above 80 mm Hg, or both.
There are medicines for hypertension, including angiotensin converting inhibitors, commonly used to lower blood pressure levels. However, lifestyle changes, as in the diet, can help lower blood pressure levels and the risk of heart disease.
A healthy diet is essential to lower blood pressure and maintain optimal levels.. Research shows that eating certain foods, especially those that are high in certain nutrients such as potassium and magnesium, lowers blood pressure levels.
See them 8 best foods for hypertension:
1. Citrus fruits
Citrus fruits, such as grapefruit, oranges and lemons, can have strong effects in lowering blood pressure. They are full of vitamins, minerals and plant compounds that can help maintain your heart health, reducing risk factors for heart disease, such as high blood pressure.
2. Salmon and other fatty fish
Fatty fish is an excellent source of omega-3 fatty acids, which have significant benefits for heart health. These fats can help lower blood pressure levels, reducing inflammation and levels of constituents that constrict blood vessels (oxylipines).
3. Beans and lentils
Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium and potassium. Many studies have shown that consuming them can help reduce high blood pressure levels..
4. Peanuts
Peanuts are extremely nutritious and their consumption has been linked to healthy blood pressure levels.. They are high in nutrients necessary for heart health and blood pressure regulation, such as potassium.
5. Carrots
Carrots are a staple in many people's diets. They have a high content of phenolic compounds, such as chlorogens, p-coumarin and caffeic acids, which help to relax blood vessels and reduce inflammation. So, hypertension is also reduced.
6. Celery
Celery is a popular vegetable that can have positive effects on blood pressure. It contains compounds called phthalates, which can help relax blood vessels and lower blood pressure levels.
7. Tomatoes and tomato products
Tomatoes and tomato products are rich in many nutrients, such as potassium and the carotenoid lycopene. Lycopene has been shown to be significantly associated with beneficial effects on heart health and the consumption of foods high in this nutrient., such as tomato products, can help reduce risk factors for heart disease such as high blood pressure.
8. Broccoli
Broccoli is known for its many health benefits, including the health of your circulatory system. For example, Adding this cruciferous vegetable to your diet can be a smart way to lower blood pressure. Broccoli is packed with flavonoid antioxidants, which can help lower blood pressure by boosting blood vessel function and increasing nitrogen levels in your body.
Source: https://www.healthline.com
