Hypertension is often referred to as the silent killer because high blood pressure often has no symptoms. As a result, many people do not realize that they have high blood pressure before they develop more serious diseases, such as stroke and heart disease.
The good news is that there are many ways to lower blood pressure, including lifestyle changes, diet, and medications. Continuing the first part of the article, in this second article, we will discuss more foods that can help lower blood pressure.
- Celery
Celery contains bioactive compounds called phthalides, which can help relax blood vessels and lower blood pressure levels. Cooked celery had a more significant relationship to weight loss.
- Tomatoes
Tomatoes are rich in many nutrients, including potassium and the carotenoid pigment lycopene which has been linked to beneficial effects on heart health, including helping reduce risk factors for heart disease such as high blood pressure.
- Broccoli
Broccoli can provide beneficial effects on the health of the circulatory system, one of which is to reduce blood pressure. This is because broccoli is loaded with flavonoid antioxidants that can help lower blood pressure by improving blood vessel function and increasing nitric oxide levels in the body.
A study that included data from 187,453 people found that people who ate 4 or more servings of broccoli per week had a lower risk of developing high blood pressure than those who ate broccoli once a month or less.
- Spinach
Spinach is high in nitrates and is loaded with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure. In a study of 27 people, a group that consumed 500 mL of spinach soup daily for 7 days experienced a decrease in blood pressure, both in systolic and diastolic blood. Spinach soup also lowers arterial stiffness, which can help reduce blood pressure and promote heart health.
- Beetroot
Consuming beets can help maintain blood pressure because they are high in nitrates which help relax blood vessels. A 2-week study in 24 people with high blood pressure found that consuming 250 mL of beet juice and 250 grams of cooked beetroot significantly reduced blood pressure, although it was found that beet juice was more effective. However, some studies suggest that the effects of beets on blood pressure are short-lived and may not make a significant difference in long-term blood pressure control.
- Pumpkin seeds
Pumpkin seeds are a source of essential nutrients for controlling blood pressure, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is beneficial for relaxation of blood vessels and reducing blood pressure. The pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to a significant reduction in blood pressure.
- Chia seeds
Chia seeds contain nutrients that are important for regulating blood pressure, namely potassium, magnesium, and fiber. A 12-week study involving 26 people with high blood pressure found that supplementation with 35 grams of chia seed flour was associated with a reduction in blood pressure.
- Herbs and spices
Certain herbs and spices such as celery seed, coriander, turmeric, lemongrass, black cumin, ginseng, cinnamon, cardamom, basil, and ginger contain powerful compounds that can help reduce blood pressure by helping blood vessels relax.
Diastolic blood pressure measures the pressure on the artery walls between heartbeats. Normal diastolic blood pressure is less than 80 mmHg. Meanwhile, systolic blood pressure measures the pressure on the artery walls when the heart beats. Normal systolic blood pressure is less than 120 mmHg. If your systolic or diastolic blood pressure is high, consult your doctor to consider an appropriate treatment plan. Ladies, you can also consult a doctor at Fitie!
Sources :
Asgary, S., et al. (2016). Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study. Journal of human hypertension, 30(10), 627–632
Borgi, L., et al. (2016). Fruit and Vegetable Consumption and the Incidence of Hypertension in Three Prospective Cohort Studies. Hypertension (Dallas, Tex. : 1979), 67(2), 288–293
Jovanovski, E., et al. (2015). Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults. Clinical nutrition research, 4(3), 160–167
Kubala, J. & Marengo, K. M. (2021). Do Fitness Trackers Improve Your Health? Healthline. [online]. https://www.healthline.com/nutrition/foods-high-blood-pressure
Toscano, L. T., et al. (2014). Chia flour supplementation reduces blood pressure in hypertensive subjects. Plant foods for human nutrition (Dordrecht, Netherlands), 69(4), 392–398
Wong, A., et al. (2019). The effects of pumpkin seed oil supplementation on arterial hemodynamics, stiffness, and cardiac autonomic function in postmenopausal women. Complementary therapies in clinical practice, 37, 23–26