{"id":1472,"date":"2020-09-09T03:46:39","date_gmt":"2020-09-09T03:46:39","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=1472"},"modified":"2020-09-09T03:46:39","modified_gmt":"2020-09-09T03:46:39","slug":"foods-to-eat-if-you-have-high-blood-pressure","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/foods-to-eat-if-you-have-high-blood-pressure\/","title":{"rendered":"16 Foods to Eat If You Have High Blood Pressure"},"content":{"rendered":"
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Prevention<\/figcaption><\/figure>\n

We all know that having a good diet is an essential step towards good health. But if you have certain health conditions, watching your diet is even more important. One such condition is high blood pressure. If you suffer from this, you probably already know what foods you need to avoid to keep it at bay. What you might want to know is what foods would actually be good for you.<\/p>\n

Read on to find out what kinds of food to reach for the next time your hunger pangs set in.<\/strong><\/p>\n

<\/p>\n

1. Lean Chicken<\/h2>\n
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The Fat Kid Inside<\/figcaption><\/figure>\n

Eating red meat has been directly linked with higher blood pressure. It is therefore wise to avoid or at least minimize your consumption if you already have high blood pressure. Instead, you can get your protein from chicken when you have a craving for meat. It has a lower cholesterol and saturated fat content compared to red meats. It would be even better if you go for skinless, lean cuts of chicken. There is no shortage of scrumptious recipes to try that call for lean chicken.<\/p>\n

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2. Fish<\/h2>\n
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Delicious<\/figcaption><\/figure>\n

Another excellent source of lean protein if you are watching your blood pressure is fish. It contains less saturated fat, making it the better choice for you. In addition, fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, which can help lower blood pressure and decrease the risk of cardiovascular disease. On the other hand, other fish such as trout are a good source of vitamin D, which may also have a role in lowering blood pressure. With a variety of fish to choose from, there are a good number of ways you could enjoy this seafood.<\/p>\n

<\/p>\n

3. Bananas<\/h2>\n
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Harvard School of Public Health<\/figcaption><\/figure>\n

Foods that are rich in potassium are good for those with high blood pressure. These cause you to lose more sodium through your urine. Potassium can also help lower your blood pressure by easing tension in the walls of your blood vessels. Bananas are a great source of potassium, with about 420 milligrams in one medium sized piece. Not only that, the fruit is low in sodium as well. Research also shows that two bananas a day for one week may lower your blood pressure by 10 percent. So don’t hesitate to grab one when you’re craving for a snack.<\/p>\n

<\/p>\n

4. Leafy Green Vegetables<\/h2>\n
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Verywell Fit<\/figcaption><\/figure>\n

You have always known that vegetables are good for you. They contain fibers and nutrients that have many health benefits, and this includes managing your blood pressure. Magnesium and potassium can be found in many leafy green vegetables, both of which are linked with lowering blood pressure. Some leafy greens containing magnesium include spinach, kale and cabbage. For potassium-rich options, try arugula, romaine lettuce, collard greens, turnip greens, beet greens and Swiss chard.<\/p>\n

<\/p>\n

5. Whole Grains<\/h2>\n
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Everyday Health<\/figcaption><\/figure>\n

Even for those with no health problems, whole grains are always the better option over refined grains. And if you do need to watch your blood pressure, you can be assured that you would be getting all the good parts when you consume whole grain. These grains contain all three layers, namely bran, germ and endosperm. Together these layers are rich in fiber, vitamins and other nutrients. On the other hand, refined grains are milled, which strips off the bran and germ, which means much of the natural nutrients are stripped off as well. So opt for whole grains like brown rice, quinoa and oatmeal instead. Some foods such as bread, pasta and cereal are available in both whole grain or refined grain, so if you already eat these, just switch to the whole grain varieties.<\/p>\n

<\/p>\n

6. Berries<\/h2>\n
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Healthline<\/figcaption><\/figure>\n

If you love berries, the good news is that these delectable fruits are rich in flavonoids, which are natural compounds that can help prevent high blood pressure. While you could also benefit from strawberries, raspberries or other varieties, blueberries are the best sources of this compound. Any of these berries are very easy to enjoy. They make a healthy and handy snack on their own, or they can be added to your yogurt or cereal. Or if you prefer, just blend some into a delicious smoothie.<\/p>\n

<\/p>\n

7. Pomegranate<\/h2>\n
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The Spruce Eats<\/figcaption><\/figure>\n

Loaded with vitamins, minerals and fiber, the pomegranate fruit is known for its many health benefits. Blood pressure is one of the areas that it has been found to be good for. One study revealed that drinking 16 ounces of pomegranate juice a day for a period of four weeks can help reduce blood pressure in the short term. Have a glass with your breakfast, or enjoy the fruit eaten raw or tossed into your salad, yogurt or oatmeal. Just be sure to check for sugar content if you prefer to get the juice ready to drink.<\/p>\n

<\/p>\n

8. Red Beets<\/h2>\n
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Healthline<\/figcaption><\/figure>\n

Beets are rich in nitrates, which can help lower blood pressure. Research has found that beet juice in particular could significantly lower blood pressure within just 24 hours of consumption. But you could also enjoy red beets roasted or added to your soups, salads or other dishes. Whether you prefer to drink it or eat it, this root vegetable would make a great addition to your diet if you are concerned about hypertension. They are low in calories and also rich in nutrients that have other benefits for your health.<\/p>\n

<\/p>\n

9. Olive Oil<\/h2>\n
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Bicycling<\/figcaption><\/figure>\n

Olive oil is considered to be one of the healthiest oils for cooking. It has anti inflammatory properties and is rich in antioxidants and healthy monounsaturated fatty acids. It is also known for having a number of health benefits, which includes helping reduce blood pressure. According to one study, using extra virgin olive oil (EVOO) in place of other fats can even reduce the amount of medication a patient needs. Replace your canola oil with olive oil when cooking, or opt for an EVOO dressing when preparing your salad.<\/p>\n

<\/p>\n

10. Low-Fat or Fat-Free Dairy<\/h2>\n
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PurelyB<\/figcaption><\/figure>\n

While dairy is rich in calcium, vitamin D and protein, full-fat milk and cream contain saturated fats, which you should avoid if you have high blood pressure. Stick to low-fat or fat-free dairy products such as skim milk and nonfat yogurt to get these nutrients without worrying about the extra fat. In fact, research has shown that consuming low-fat dairy can help lower blood pressure, especially if it is part of an already low-fat diet. To get even more benefits out of an already healthy food, try combining it with whole grains, fruits or nuts. Just make sure your dairy of choice has no extra sugar added.<\/p>\n

<\/p>\n

11. Nuts<\/h2>\n
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Healthline<\/figcaption><\/figure>\n

Nuts are another good source of omega-3 fatty acids that are good for the heart. They also contain magnesium, which may play a role in regulating your blood pressure. Almonds, cashews and Brazil nuts are especially high in this mineral. With a good variety to choose from, nuts make a convenient snack to eat anytime you get a craving. They can also be added to your diet in a variety of other ways. Top them on your salad, mix them in your cereal, or toss them into our stir-fry. You can get creative with your favorite type of nut.<\/p>\n

<\/p>\n

12. Legumes<\/h2>\n
\"\"
Healthline<\/figcaption><\/figure>\n

Legumes are the seeds or fruits of the plant family Fabaceae. Some examples of edible legumes are beans, soybeans, peas, chickpeas, and lentils. These are rich in fiber and are another good source of protein. A study suggests that they may also help control blood pressure in those who have diabetes. In particular, peas have appeared to be the most promising in this area. There are many ways to incorporate peas and other legumes into your diet. They can be added to your salad, prepared as a side, or included in your main dish.<\/p>\n

<\/p>\n

13. Garlic<\/h2>\n
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Northwestern Medicine<\/figcaption><\/figure>\n

If you are one who measures garlic by your heart, you would be happy to know that it actually has a number of health benefits. Research suggests that it can help reduce blood pressure by increasing nitric oxide in your body. This would help widen your arteries, allowing your blood to flow more freely. So don’t hesitate to add that extra garlic to your dishes to amp up the flavor. It could even help you to avoid adding too much salt to your cooking. But if you happen to be one of those who could not stand the taste of garlic, you could also get some in the form of supplements.<\/p>\n

<\/p>\n

14. Herbs and Spices<\/h2>\n
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Foodal<\/figcaption><\/figure>\n

If you are suffering from hypertension, you already know that too much salt can raise your blood pressure. The American Heart Association (AHA) states that ideally, adults should consume no more than 1,500 mg per day. But what could you do to add flavor to your food? The answer is to turn to herbs, spices and other seasonings instead. Using these to flavor your dishes would help you cut down on your sodium intake. Some herbs you could use include basil, rosemary and thyme. For spices, try nutmeg and cinnamon.<\/p>\n

<\/p>\n

15. Hibiscus Tea<\/h2>\n
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TopicTea<\/figcaption><\/figure>\n

Hibiscus tea is not only an flavorful beverage, but it also does a lot of good for your health. It is packed with antioxidants, could help with weight loss, and may boost the health of your liver. It could also aid in lowering your blood pressure over time if you drink it consistently. A study revealed that participants who took three cups of hibiscus tea each day for six weeks experienced a significant decrease in their systolic blood pressure. So if you are already a tea lover, you might want to switch to tea blends that contain dried hibiscus flowers. But if you are not, now might be a good time to start enjoying the beverage.<\/p>\n

<\/p>\n

16. Dark Chocolate<\/h2>\n
\"\"
Eat This, Not That<\/figcaption><\/figure>\n

It may sound too good to be true, but chocolate might help you if you suffer from high blood pressure — dark chocolate, that is. This delicious treat is actually known to have a number of health benefits, and reducing blood pressure is just one of them. Of course, you have to be careful about how much you eat. Too much could lead you to gain weight, which could in turn raise your blood pressure instead of lower it. So you still need to make sure to watch how much you consume. While the effects of dark chocolate on your blood pressure might be smaller compared to other foods, it is a good enough reason to enjoy a small piece for dessert each day.<\/p>\n

Needing to watch your blood pressure means that you also need to watch your diet. However, it does not mean that you have to give up everything that tastes good. As long as you are aware of what can benefit your condition, there are still plenty of foods that can make your meal times very enjoyable.<\/p>\n","protected":false},"excerpt":{"rendered":"

We all know that having a good diet is an essential step towards good health. But if you have certain health conditions, watching your diet is even more important. One such condition is high blood pressure. 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