Uncontrolled hypertension can lead to eye damage, cardiovascular disease, kidney damage, heart attack, stroke as well as some other serious health problems. Certainly, controlling high blood pressure decreases the risk of cardiovascular troubles in later life. While several people need medication to deal with hypertension, many people may significantly reduce the blood pressure by making some lifestyle changes. Plus, there are a few super foods that can significantly decrease blood pressure levels effectively. In this article, VKool.com will show you top 10 natural and healthy foods for hypertension patients. The writing collected a list of foods for controlling hypertension from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn these 10 foods for hypertension in more detail!
Top 10 Natural And Healthy Foods For Hypertension Patients You Should Know
Looking for the natural foods for hypertension, you should not pass grapefruit. Eating just a grapefruit daily has been shown to reduce LDL cholesterol levels, helping to decrease the risk of complications and atherosclerosis linked to long-term hypertension. In addition, the high antioxidant and vitamin C present in grapefruit may also help in preventing damage to the blood arteries and vessels. While all grapefruit types have heart-protecting compounds, the red grapefruit provides especially rich amounts of vitamin C.
Learn more: 19 Health And Nutritional Advantages Of Grapefruit
2. Green Tea
Green tea that helps you lose weight also helps you control hypertension. Click To Tweet. Green tea is also one of the healthy foods for hypertension patients. Green tea has catechins, powerful flavonoids which can lower LDL cholesterol levels, blood pressure and help to decrease the risk of stroke and heart attacks. Compounds found in it can decrease the stickiness of blood, helping prevent blood clots as well as arterial disease. Consuming green tea (1-3 cups) daily can also help in preventing the problems of kidney, one common cause of secondary high blood pressure.
Blueberries are also in the list of the best foods for hypertension. Blueberries have powerful antioxidants called proanthocyanidins and anthocyanins, which reduce blood pressure by working in a similar way to angiotensin-converting enzyme (ACE) inhibitors. ACE inhibitors act by blocking an enzyme production that causes damage to blood arteries and vessels as well. Everyday intake of blueberries, when consumed as juice or eaten raw, also helps to lower LDL cholesterol levels, also called as bad cholesterol.
Apples are also considered among one of the healthy foods for hypertension. Apples are great sources of a flavonoid, quercetin and antioxidant that decrease the damage caused by the harmful free radicals in your body. Free radicals may damage the cardiovascular system as well as hasten the onset of atherosclerosis, one common cause of hypertension. Having an apple per day is a simple method to protect the heart as well as lower blood pressure. Moreover, apples also provide slow-release energy in order to help to stabilize blood sugar levels as well as promote weight loss that brings long-term advantages to your heart and cardiovascular system.
Broccoli is loaded with heart-protecting phytoestrogens as well as nutrients, including magnesium, calcium, vitamin C and folate. The rich antioxidant present in broccoli makes it ideal for people trying to reduce cholesterol levels and high blood pressure as well. As many of the nutrients of broccoli may be destroyed through overcooking, thus it is best way to choose raw, gently steamed broccoli or lightly stir-fried.
Learn more: 16 Health And Nutritional Benefits Of Broccoli
6. Brazil Nuts
Seeking the natural foods for hypertension, Brazil nuts are one of the top choices for those who suffer from this problem. Brazil nuts can provide the highest food source of selenium. Everyday intake of selenium may cut the developing coronary heart disease risk by up to 40%, particularly when mixed with other minerals and nutrients found in Brazil nuts, like magnesium. Adding 2 or 3 chopped Brazil nuts to your breakfast cereal, a bowl of fruit or yogurt is a delicious way in order to protect the heart as well as cardiovascular system.
Garlic has a substance called allicin that brings a range of health advantages for the heart, immune system and cardiovascular system. Allicin can help reduce the blood pressure in hypertension patients and can also decrease cholesterol levels in people with elevated LDL cholesterol levels. Regular use of garlic can also raise elasticity of the arteries that help to reduce the atherosclerosis risk, one common cause of hypertension.
8. Oily Fish
Oily fish, such as mackerel, tuna and sardines, is loaded with heart-securing omega-3 fatty acids, as well as antioxidants, vitamin E and vitamin A. Most oily fish also have vitamin D, a necessary nutrient for improving general good health. Having just a portion of oily fish per week can cut the risk of cardiovascular disease, developing atherosclerosis, stroke and heart attack as well. For maximum benefits, you should take a fish oil supplement daily or eat oily fish thrice a week.
Almonds are a high source of vitamin E along with a powerful antioxidant which helps in protecting the heart as well as cardiovascular system. Eating almonds (a handful) every day can decrease levels of low-density lipoprotein (LDL) cholesterol by up to 5 %. High LDL cholesterol levels are associated with a range of cardiovascular troubles, including heart disease, hypertension and atherosclerosis as well. Enhance vitamin E intake by adding almond powder to your fruit smoothies or sprinkling flaked almonds on the top of breakfast cereal.
Live yogurt has probiotic bacteria which can decrease blood pressure by blocking the angiotensin-converting enzyme (ACE) action, acting in a similar method to ACE inhibiting medication. Also, live yogurt is a high source of magnesium, potassium and calcium, all of which are required for a healthy heart as well as cardiovascular system. Consuming a yogurt daily can also help in protecting the muscles, bones and other important tissues.
If you want to know more about effective solutions, remedies for other diseases and conditions, go to our main Diseases & Conditions page. All above are natural foods which surely help in controlling your high blood pressure. After reading the article of top 10 natural and healthy foods for hypertension patients, hope you find your effective food for dealing with high blood pressure. However, the article is only for the informational purpose, thus, you should meet your doctor to get advice before using any food. If you have any question, or you want to know other healthy foods for hypertension, please leave them below, I will respond you as soon as possible. Also, you can share the experience if you know any other natural foods for hypertension to us.
Related articles on blood pressure problems: