If you have high blood pressure, there are uncontrollable and controllable factors. “Highter blood pressure, or hypertension, can be caused by a variety of factors, including genetics, age, lifestyle choices and underlying health problems such as obesity, diabetes and kidney disease. In salt, sugar and fat can also contribute to high levels of blood pressure, “explains Marianela Areces, MD, cardiologist with Pritikin Longevity Center. The diet plays a crucial role in the management of blood pressure. “Foods rich in sodium, saturated fat and added sugars can increase blood pressure,” continues Dr. Areces. “Conversely, a diet rich in fruits, vegetables, whole grains and lean proteins can help lower blood pressure by providing essential nutrients such as potassium, magnesium and fibers.” Here are 7 foods that help reduce blood pressure.
Leafy greens
Martha Theran, RD, nutritionist at Pritikin Longevity Center who works with Dr. Areces, recovers to replace your consumption of green leafy vegetables. Green vegetables such as kale, spinach and green cabbage are “rich in potassium, which helps to balance sodium levels in the body,” she said.
Berries
The berries are a sweet treat that can help your heart, not hurt it. Strawberries, blueberries and raspberries are “rich in antioxidants, especially flavonoids, which can help reduce blood pressure,” explains Theran.
Whole grains
The whole grains are another healthy good for the heart. Theran specifically recommends oats because they “contain soluble fibers, which can help reduce cholesterol and improve heart health”.
Banana
One banana per day will distance the cardiologist, according to Theran. “Another excellent source of potassium, helping to balance sodium,” she said.
Fatty fish
Fatty fish – including anchovies, herring, mackerel, salmon and sardines – are also perfect for a healthy diet for the heart. “Rich in omega-3 fatty acids, which can reduce inflammation and lower blood pressure,” she said.
Beet
Beets are also effective in controlling blood pressure. “Contain nitrates, which can help relax blood vessels and improve blood circulation,” said Theran.
Garlic
Garlic can be stinking but offers powerful health benefits. “Known for its ability to increase nitric oxide levels, which helps relax blood vessels,” said Theran.
Beans and legumes
Beans and legumes – Entilles, chickpeas, black beans and Adzuki beans – are excellent sources to increase your fiber and plant protein intake, maintains Theran. “Studies have shown the association of legume consumption with lower systolic and diastolic blood pressure,” she explains.
Nuts and seeds
The last element of his list? Nuts and seeds. However, it recommends them “in moderation” as a great source of healthy fats “, and they also add proteins and fibers to your diet,” she said.
Register for our newsletter!
Leah Groth
Leah Groth has decades of experience covering all things related to health, well-being and physical form. Find out more about Leah
#Foods #Blood #Pressure #Cardiologists
