Blood Pressure 3 Foods ‘to Eat First’ That Can Help Lower in Sufferers ‘in Weeks’ Say Dieticians
Experts have identified three food items that can aid in reducing blood pressure for those with hypertension. It’s common knowledge that cutting down on salt is one method to prevent high blood pressure. However, your diet can offer other ways to ward off hypertension, a condition that affects one in three adults in the UK....READ ORIGINAL & FULL CONTENT FROM SOURCE |
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High blood pressure is prevalent, particularly among older adults, and often presents no symptoms, leading many to be unaware they have it.
It’s a serious condition as it places additional strain on your blood vessels, heart, and other organs like your brain, kidneys, and eyes. If left untreated, it can heighten the risk of severe conditions such as heart disease, heart attacks, strokes, heart failure, kidney disease, and vascular dementia.
Therefore, there are significant benefits if individuals can lower their blood pressure before medication becomes necessary. A study found that people who consumed 110g of tomatoes daily – roughly a handful of cherry tomatoes or a quarter of a tin of chopped tomatoes – had a 36% reduced risk of developing hypertension compared to those who ate fewer tomatoes.
The study, which involved 7,056 participants and was published in the American Heart Association’s journal Hypertension, attributed this protective effect to the lycopene (the red antioxidant compound that gives tomatoes their colour) and potassium in tomatoes.
Dietician Dr Linia Patel stated: “Tomatoes contain potassium, which helps to balance the levels of fluid and sodium in the body, and lycopene, which helps to Maintaining supple blood vessel walls is another benefit.” Natural yoghurt – not the sweetened flavoured kind – is another food to consider. A daily serving (essentially a small 150g pot or a large dollop) of yoghurt was shown to lower blood pressure in people with hypertension, according to a study published in the International Dairy Journal.
The researchers who conducted the trial suggested that the bacteria in yoghurt help promote the release of proteins that lower blood pressure. Rhiannon Lambert, author of The Science of Nutrition, stated: “Other nutrients in yoghurt, such as calcium, magnesium and potassium, are important for blood-pressure control. Make sure you opt for plain, natural varieties for the health benefits – they don’t contain sugar and unnecessary additives.”
Lastly, fans of chilli con carne are in luck – kidney beans are another excellent food for lowering blood pressure. While most beans have a positive effect on blood pressure, darker-coloured varieties like red kidney beans and black beans have been shown to have the greatest positive impact on blood vessels.
In a small pilot study examining the effects of beans on cardiovascular measures, researchers from the University of Manitoba in Canada found that blood pressure was lower two hours after eating red kidney beans compared to rice. Dr Patel advised: “Canned versions of beans provide the same benefits as dried, and you save on overnight soaking.“.
Symptoms of high blood pressure
High blood pressure does not usually cause any symptoms, so many people have it without realising it. In fact, the only way to find out for sure if you have high blood pressure is to get your blood pressure checked, usually at your doctor’s surgery or at a pharmacy, when a cuff is usually wrapped around your upper arm and filled with air until it feels tight. However, high blood pressure can on rare occasions cause symptoms which might be noticeable. They include:
headaches
chest pain
shortness of breath
nose bleeds
blurred vision (or even loss of vision)
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