Control BP Naturally: Best Foods to Manage Hypertension


High blood pressure or hypertension is sometimes referred to as the "silent killer" because it insidiously develops without noticeable signs and symptoms. However, it increases a person’s risk for heart disease, stroke, and kidney injury considerably.

Almost 1 in 3 UK adults has hypertension. Approximately 220 million Indians have high blood pressure. And many of them do not know that they are suffering from it.

Drugs work. However, nutrition has a major role in managing high blood pressure or hypertension naturally. Harvard Medical School research assures that there are foods that can make blood vessels relax, lower inflammation, and stabilize sodium.

So, what do you need to eat to control BP naturally? Let's have a look at some evidence-based foods that work wonders in controlling hypertension.

Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard contain nitrates, which are converted to nitric oxide, relax blood vessels and enhance circulation. According to a Journal of Nutrition study, eating nitrate-rich vegetables can reduce systolic BP by 4-10 mmHg within a few weeks.

How to eat

● Add to smoothies (spinach + banana + almond milk).

● Sauté with garlic and olive oil.

Herbs

Herbs such as Arjun Chhal (Terminalia arjuna), Lehsun (garlic), and Jatamansi have been used since ancient times to reduce BP. So, they are used in most Ayurvedic medicine for hypertension. Recent studies affirm:

● Garlic (allicin) lowers BP by 8-10 mmHg (Journal of Clinical Hypertension).

● Arjuna bark makes heart function stronger (Journal of Ethnopharmacology).

How to eat

● Garlic - Mince raw cloves, mix with food.

● Arjun Chhal - Boil bark in water, consume as tea.

Fatty Fish

Salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which combat inflammation and lower blood pressure. A study published in the Journal of the American Heart Association found that two servings of fatty fish a week lower hypertension risk by 15%.

How to eat

● Grill salmon with lemon and herbs.

● Add sardines to whole-grain toast.

Citrus Fruits

Oranges, lemons, and grapefruits are rich in vitamin C and flavonoids, which enhance blood vessel function. A study in Hypertension Research discovered that citrus flavonoids decrease systolic and diastolic BP. So, people name citrus fruits the best Ayurvedic medicine for hypertension management.

How to consume

● Drink freshly squeezed orange juice (no sugar added).

● Sprinkle lemon zest over salads.

Legumes

Beans, lentils, and chickpeas are high in fibre, magnesium, and potassium, which help flush out excess sodium and relax blood vessels. A meta-analysis in Nutrients linked legume consumption to reduced BP levels.

How to take

● Make lentil soup.

● Add chickpeas to salads.

Nuts and Seeds

Almonds, pumpkin seeds, and flax seeds have healthy fats and magnesium, which control BP. According to a study in Hypertension, 30g of flax seeds every day lowered systolic BP by 10-15 mmHg in patients with hypertension. It makes flax seeds the best foods to manage hypertension.

How to eat

● Have a handful of almonds as a snack.

● Sprinkle flax seeds over yogurt.

Berries

Blueberries, strawberries, and raspberries are good sources of anthocyanins, antioxidants that enhance endothelial function. Studies in The American Journal of Clinical Nutrition reported that intake of berries can lower systolic BP by 5-8 mmHg.

How to consume

● Blend with smoothies.

● Use fresh berries to top oatmeal.

Carrots

Carrots contain beta-carotene and potassium, which dilate blood vessels. A Nutrition Journal study reported that intake of raw carrots was associated with reduced BP. Due to this, experts call carrots the best foods to manage hypertension.

How to eat

● Munch on raw carrot sticks.

● Use in stir-fries.

Eggs

Unlike ancient myths, eggs (particularly egg whites) are an excellent source of protein and peptides that reduce BP. A study published in Nutrition Research discovered that egg white peptides function like ACE inhibitors (usual BP medications).

How to consume

● Breakfast with boiled eggs.

● Egg white omelets with vegetables.

Broccoli

Broccoli is rich in sulforaphane, a chemical that lowers arterial stiffness. Hypertension research demonstrated that daily consumption of broccoli enhances blood vessel function.

How to take

● Steam with a sprinkle of olive oil.

● Roast with garlic.

Final Words

Treating hypertension need not always involve total dependence on drugs. By adding these effective foods to your diet, you can naturally control blood pressure, make the heart stronger, and decrease drug dependence.

Begin small—incorporate one or two of these foods each day and move ahead to control your BP naturally. Your heart will appreciate it! Did this help you? Share it with someone who can use it!
Location: New Delhi, Delhi, India

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