Reviewed By: Pramod Kerkar, MD, FFARCSI

Around 74 million of American adults have high blood pressure (hypertension) and about 52% of the American population has their high blood pressure in control. Approximately, 340,000 American cited hypertension or high blood pressure as the main cause. High blood pressure has become common and serious health issue and reportedly 1 out of every 3 adults is being diagnosed with hypertension or high blood pressure. Most of the times, treatment of high blood pressure comprises of medications to control and balance high blood pressure. But, these medications have many side effects. Research states that there are several and different foods for controlling high blood pressure; and in this article, we will be discussing about these foods to include in your diet to control high blood pressure.

5 Foods To Add In To Your Daily Diet To Control High Blood Pressure

According to the recent studies by British Heart Foundation Research, foods can be a great game changer for keeping high blood pressure in control effectively. A smart food choice in your regular diet is very crucial to lead a healthy lifestyle with less diseases and ailments. Researchers say that eating specific foods that naturally dilate blood vessels and arteries can make it easier for heart reducing its work strain. It’s an undeniable fact that creating a healthy diet plan can help us in getting rid of several diseases and assist in leading a healthful lifestyle. Let’s have a brief look at the top 5 foods to control high blood pressure.

Blueberries

One full bowl of blueberries a week can significantly cut off the risk of high blood pressure or hypertension as per the claims of American Journal of Clinical Nutrition. Not only blueberries, other berries such as raspberries, blackberries, strawberries are rich in natural compounds called as anthocyanins that fight against hypertension or high blood pressure. People with hypertension were given a bowl of fresh blueberries and at the end of the study their systolic blood pressure dropped significantly by 5% and diastolic blood pressure by 6%. Nitric oxide present in blueberries helps the blood vessels in maintaining their elasticity, reducing arterial stiffness and dilating the blood vessels which in result reduces increased blood pressure. Other foods that are rich in anthocyanins are black currant, eggplant, asparagus, plum, bananas, red cabbage, kidney beans, grapes, cherries, pomegranates. So do include blueberries in your diet to control high blood pressure.

Cereals

Fibrous food can literally help high blood pressure patients a lot. Adding a full bowl of cereals in the morning meal (breakfast) rich in fibre and whole grains that are oat squares, oat meal, shredded wheat or bran flakes can reduce maximum chances of developing high blood pressure according to the recent studies by Harvard University.

The more servings of cereal you add to your diet a week, the more benefit you get. Well, adding the benefits of blueberries, you could simply add some colorful berry toppings to your cereal meals. American Heart Association claims that, having whole grain cereals in breakfast once a week can reduce hypertension up to 20% because they are rich source of potassium and magnesium. Potassium present in cereals reduces the effect of sodium salt on blood pressure keeping it in proper control. Cereals are a great food choice to include in your diet to control high blood pressure.

Beetroot

This bold red vegetable can do wonders to control high blood pressure. Beetroot should be included in your diet to control high blood pressure. According to London’s Queen Mary University study about hypertension, one glass of beet juice can stabilize your unbalanced blood pressure just within a few hours. The nitrate compound present in this miraculous vegetable juice works similarly as a nitrate tablet. Beetroot are a rich source of inorganic nitrate that converts nitric oxide in human body that dilates and relaxes the blood vessels. According to a study, people who were given beetroot juice every day for 4 weeks experienced a significant reduction in high blood pressure by 8/4 mmHg. Beetroot can be easily found at vegetable stores and beet juices are also available as packaged health drinks at health and food stores. Other foods that are also rich in nitrate are spinach, lettuce, cabbage, carrots, gooseberry, raspberry, celery, green beans and radish.

Dark Chocolate

Great news for all the chocolate lovers is that you can make dark chocolate a part of your diet to control high blood pressure! According to Harvard research studies, eating 1 ounce square of dark chocolate every day can effectively lower the blood pressure stabilizing the chronic hypertension condition. Dark chocolates are a rich source of flavonoids that are the natural compounds help in dilating the blood vessels. Flavonoids prevent atherosclerosis and promote the relaxation of arterial muscles by dilating them making the blood flow easier. Flavonoids are the natural antioxidants that are also found in many vegetables and fruits too. The standard intake of flavonoids per day ranges between 50-800 mg. Other foods that are rich in flavonoids and help in controlling high blood pressure are kale, onion, green beans, broccoli, celery, cranberry, strawberry, tomato, apple, grapes and bell pepper.

Roasted or Baked Potato

Well, everyone loves potato especially when it’s roasted. But, there is something more good about it that will make you fall in love with roasted or baked potato. Roasted or baked potatoes are rich in potassium and magnesium which are the most essential minerals that fight hypertension or high blood pressure. Research studies claim that increasing the roasted potato intake can lower the high blood pressure rate in adults by 10%. According to National Institutes of Health, adults and older people don’t get enough magnesium in their daily diet. But baked or roasted potatoes are good source of magnesium that is another important mineral for controlling high blood pressure because it maintains healthy blood flow in your body. According to American Chemical Society annual conference, when potassium gets low in human body, the body maintains extra sodium that escalates blood pressure rapidly, but adding potassium loaded foods in your diet can help to get rid of excess sodium from your body. Other foods that are also rich in both potassium and magnesium minerals to control high blood pressure are halibut fish, spinach, soybeans, bananas, kidney beans, whole grains, figs, apricots dates, orange, pineapple, prunes, turnip greens.

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Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: December 13, 2018

This article does not provide medical advice. See disclaimer

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