High blood pressure, also known as hypertension, is a major risk factor for both heart attacks and strokes. A blood pressure reading of 140/90 mm Hg or above is considered high blood pressure. In most cases, it does not cause any noticeable symptoms and is thus called the “silent killer”.
According to the Centers for Disease Control and Prevention (CDC), hypertension affects one in three adults in the United States.
Many factors contribute to high blood pressure, including age, genetics, stress, obesity, a sedentary lifestyle, alcohol consumption, smoking, and excess salt intake.
By managing and controlling the risk factor, you can keep your blood pressure in check. Also, eat a healthy diet rich in several antioxidant-rich superfoods and low in saturated fats to help control the problem.
In addition, be sure to take your blood pressure medication as directed by your doctor and regularly monitor your blood pressure.
Here are the top 10 superfoods to lower high blood pressure.
Lemon, a popular citrus fruit, can help regulate high BP. Its antioxidant vitamin C helps neutralize the harmful effects of free radicals.
This in turn helps lower high blood pressure, reduces high cholesterol and improves overall heart health. In addition, lemons are high in potassium that helps lower blood pressure by reducing the effects of sodium.
According to a 2014 study published in the Journal of Nutrition and Metabolism, regular lemon ingestion and walking have systolic blood pressure-lowering effects.
Drink a cup of warm water with the juice from ½ lemon added to it each morning on an empty stomach. For best results, do not add salt or sugar.
Garlic offers blood pressure lowering benefits. It helps relax blood vessels by stimulating the production of nitric oxide, which in turn lowers blood pressure, especially systolic blood pressure.
A 2008 study published in the journal BMC Cardiovascular Disorders suggests that garlic preparations are superior to placebo in reducing blood pressure in individuals with hypertension.
Garlic can even help improve blood circulation, lower cholesterol and prevent heart disease.
Eat 2 – 3 raw garlic cloves daily on an empty stomach. You can also take garlic supplements, but only after consulting your doctor.
Eat 1- 2 bananas a day to lower blood pressure. The high potassium content of banana helps to lessen the effect of sodium, which in turn regulates blood pressure. In fact, regular intake of potassium-rich foods can reduce your risk of stroke and prevent heart disease.
According to a 2005 study, published in American Heart Association’s journal Hypertension, increased intake of foods high in potassium has the same effect on blood pressure as potassium chloride, which helps to lower blood pressure.
Slice a banana into your breakfast cereal or oatmeal, or take one to work every day for a quick, easy, and inexpensive snack.
4. Olive Oil (Extra Virgin)
Extra-virgin olive oil contains antioxidants called ‘polyphenols’, which help in reducing high blood pressure and even protect LDL (“bad”) cholesterol from oxidation. In addition, olive oil contains monounsaturated fatty acids that help improve heart health.
According to a 2000 study published in the Archives of Internal Medicine, use of extra-virgin olive oil can lower the daily antihypertensive drug dosage requirement.
Eat a few tablespoons of extra-virgin olive oil a day. Use it in healthy salad dressings or dips. You can use it for cooking or baking as well.
Tomatoes contain lycopene and other carotenoids with antioxidant effects that help fight free radicals, lower the risk of heart disease, and reduce high blood pressure. In a 2011 study published in the journal Maturitas lycopene showed a significant systolic blood pressure reducing effect.
Also, a 2006 study published in the American Heart Journal, found that regular consumption of 250mg of tomato extract helped decrease both systolic and diastolic blood pressure.
Tomatoes are also rich in potassium that helps lower blood pressure and flushes sodium from your body.
Eat one cup of fresh tomatoes daily. You can add them in salads and sandwiches, as well as use them for making sauces and soups. Avoid eating canned tomatoes.
Blueberries are rich in flavonoids called anthocyanins that help prevent hypertension. In addition, the antioxidants in these berries help improve and maintain artery flexibility and thus help control blood pressure.
According to a 2011 study published in the journal American Society for Nutrition, anthocyanins help in controlling as well as preventing hypertension in adults.
Blueberries are easy to add to your diet. Add them to your cereal or smoothie every morning. You can even enjoy frozen blueberries as a quick and healthful dessert.