High blood pressure can be a concern, but fortunately, your diet can play a crucial role in managing it. Research has shown that incorporating specific foods, such as fruits, vegetables, and whole grains, can help regulate hypertension. Blood pressure refers to the force of blood flowing through your arteries, which are flexible vessels that carry blood from your heart to your brain and throughout your body....READ ORIGINAL & FULL CONTENT FROM SOURCE |
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When you have high blood pressure, your arteries lose their flexibility and can become stiff or narrow, making it easier for fatty deposits to build up and damage them.
If left untreated, high blood pressure can lead to severe complications, including heart attacks, strokes, kidney failure, heart failure, vascular dementia, and vision problems. Factors that increase your risk of developing high blood pressure include age, family history, ethnicity, a poor diet, being overweight, excessive alcohol consumption, and smoking.
Beetroot juice
Beetroot juice, in particular, may help lower blood pressure due to its high concentration of nitrates, according to the British Heart Foundation. A study by Queen Mary University found that patients with high blood pressure who consumed 250ml of beetroot juice daily had their blood pressure levels return to the “normal” range by the end of the study.
Nitrates, found in a variety of fruits and vegetables such as spinach, celery, kale, bananas, and strawberries, are recommended for daily consumption. The British Heart Foundation (BHF) advises aiming for five portions of different coloured fruits and vegetables each day, reports Surrey Live.
Brown rice
Wholegrains, including brown rice, wholemeal bread, and oats, are packed with more nutrients and fibre than their refined counterparts like white bread, pasta, and rice. According to Harvard Health, brown rice is rich in certain B vitamins, magnesium, potassium, and iron, which could help regulate blood sugar levels and assist in weight management.
Lean protein
Lean proteins, such as chicken, turkey, fish, eggs, and beans, offer fewer calories than fattier sources but still provide a satisfying meal. The BHF suggests that these proteins can aid in weight management, which is beneficial for reducing blood pressure.
Low-fat dairy
Incorporating dairy foods into a balanced diet could assist in lowering blood pressure, according to the BHF. Dairy products contain a complex mix of nutrients, including calcium, which has been associated with blood pressure reduction.
Opting for low-fat options like semi-skimmed milk and low-fat natural yoghurt allows you to benefit from the calcium and protein without the extra saturated fat.Read The Full Article/Content Here.