Control your BP with these foods

Blood pressure (BP) is the force of blood pushing against the walls of the arteries as the heart pumps blood. High blood pressure, also called hypertension, can damage the arteries and increase the risk of heart disease, stroke, kidney disease and vision loss. According to the World Health Organization, about 1.13 billion people worldwide have hypertension, and only one in five have it under control. One of the main factors that can influence blood pressure is diet. Certain foods can help lower blood pressure by relaxing the blood vessels, reducing inflammation, preventing fluid retention and providing essential nutrients. Here are ten foods that can help control BP naturally.

1. Leafy greens: Leafy greens such as spinach, kale, lettuce, arugula and collard greens are rich in potassium, a mineral that helps the kidneys excrete excess sodium from the body. Sodium is one of the main culprits of high blood pressure, as it causes the body to retain water and increases the pressure on the blood vessels. A meta-analysis of 33 studies found that increasing potassium intake by 1.64 grams per day could lower systolic BP by 3.49 mmHg and diastolic BP by 1.96 mmHg.
2. Berries: Berries such as blueberries, strawberries, raspberries and blackberries are packed with antioxidants, especially anthocyanins, which give them their vibrant colors. Anthocyanins have been shown to improve endothelial function, which is the ability of the inner lining of the blood vessels to dilate and contract in response to changes in blood flow. A study of 19 women with prehypertension found that consuming a blueberry-enriched smoothie twice a day for eight weeks reduced systolic BP by 5.1% and diastolic BP by 6.3%.
3. Oats: Oats are a whole grain that contains a type of soluble fiber called beta-glucan, which can lower cholesterol levels and prevent plaque buildup in the arteries. Plaque is a hard substance that narrows the arteries and increases the resistance to blood flow, leading to high blood pressure. A review of 28 trials found that consuming at least 3 grams of beta-glucan per day from oats or barley could lower systolic BP by 2.58 mmHg and diastolic BP by 1.59 mmHg.
4. Garlic: Garlic is a pungent herb that has been used for centuries for its medicinal properties. One of its active compounds is allicin, which can lower blood pressure by relaxing the smooth muscles of the blood vessels and inhibiting an enzyme called angiotensin II, which constricts the blood vessels and raises blood pressure. A meta-analysis of 20 randomized controlled trials found that garlic supplementation could lower systolic BP by 3.75 mmHg and diastolic BP by 3.39 mmHg.
5. Nuts: Nuts such as almonds, walnuts, pistachios and cashews are rich in healthy fats, protein, fiber and minerals that can benefit cardiovascular health. Nuts can lower blood pressure by improving cholesterol levels, reducing inflammation, enhancing endothelial function and lowering oxidative stress. A meta-analysis of 21 studies found that consuming nuts could lower systolic BP by 1.29 mmHg and diastolic BP by 1.19 mmHg.
6. Flaxseeds: Flaxseeds are tiny seeds that contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that can lower blood pressure by reducing inflammation, improving endothelial function and inhibiting platelet aggregation, which is the clumping of blood cells that can form clots and block blood flow. A randomized controlled trial of 110 patients with peripheral artery disease found that consuming 30 grams of milled flaxseed daily for six months reduced systolic BP by 10 mmHg and diastolic BP by 7 mmHg.
7. Beets: Beets are a root vegetable that contains nitrates, which are converted into nitric oxide in the body. Nitric oxide is a molecule that relaxes and widens the blood vessels, allowing more blood to flow through them and lowering blood pressure. A meta-analysis of 16 trials found that consuming beetroot juice or other nitrate-rich foods could lower systolic BP by 4.4 mmHg and diastolic BP by 1.1 mmHg.
8. Yogurt: Yogurt is a fermented dairy product that contains probiotics, which are beneficial bacteria that live in the gut and can influence various aspects of health, including blood pressure. Probiotics can lower blood pressure by modulating the immune system, reducing inflammation, improving insulin sensitivity and producing short-chain fatty acids that regulate blood vessel tone. A meta-analysis of nine studies found that consuming probiotics could lower systolic BP by 3.56 mmHg and diastolic BP by 2.38 mmHg.
9. Dark chocolate: Dark chocolate is a delicious treat that contains flavonoids, which are plant compounds that have antioxidant and anti-inflammatory properties. Flavonoids can lower blood pressure by improving endothelial function, reducing oxidative stress and inhibiting angiotensin II. A meta-analysis of 24 studies found that consuming dark chocolate or cocoa could lower systolic BP by 1.76 mmHg and diastolic BP by 1.76 mmHg.
10. Olive oil: Olive oil is a staple of the Mediterranean diet, which is considered one of the healthiest diets for preventing and managing high blood pressure. Olive oil contains monounsaturated fats, polyphenols and oleic acid, which can lower blood pressure by improving cholesterol levels, reducing inflammation, enhancing endothelial function and modulating gene expression. A randomized controlled trial of 164 participants with high cardiovascular risk found that consuming 60 milliliters of extra virgin olive oil daily for six months reduced systolic BP by 3.9 mmHg and diastolic BP by 3.5 mmHg.

These are some of the foods that can help control BP naturally, but they are not the only ones. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, nuts, seeds and healthy fats can provide many nutrients and benefits for blood pressure and overall health. In addition to diet, other lifestyle factors such as physical activity, stress management, weight control and avoiding smoking and excessive alcohol can also help lower blood pressure and prevent complications. If you have high blood pressure or are at risk of developing it, consult your doctor before making any dietary or lifestyle changes and follow their advice on medication and monitoring. worldnewsstudio.com/control-your-bp-with-these-foods/

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