Reducing high blood pressure levels is crucial as it is a risk factor for heart disease. While there are medications available to reduce blood pressure levels, dietary changes could significantly help you manage these levels and reduce your risk of heart disease. If you suffer from high blood pressure, you need to provide your body with important nutrients like potassium and magnesium. Here are some of the best foods you can consume to manage blood pressure levels.
Citrus fruits
Oranges and lemons are the kind of citrus fruits that can help reduce high blood pressure effectively. These fruits are packed with vitamins and minerals. They also contain plant compounds that could improve heart health. Some studies have also found consumption of grapefruit juice could also help reduce blood pressure.
Pumpkin seeds
Pumpkin seeds pack a punch when it comes to nutrition. They may be small, but they also contain magnesium, potassium and an amino acid called arginine, which can help reduce blood pressure levels and is also important for blood vessel relaxation. They are also good sources of zinc and fatty acids. Some research has also found pumpkin seed oil could help reduce high levels of blood pressure and cholesterol.
Lentils and beans
Lentils and beans are rich sources of potassium, fibre and magnesium, which could help control blood pressure levels. Multiple studies have found people who swap other foods for beans and lentils helped reduce blood pressure levels. You can consume them in various ways, like in soup form.
Berries
Berries are rich sources of antioxidants, which can lower blood pressure levels and reduce the risk of heart disease. Blueberries are especially rich sources of compounds like flavonoids, which is beneficial to reduce blood pressure levels. You can also consume raspberries and strawberries.
Pistachios
If you feel like snacking on something during the day, choose pistachios. These nuts contain vital nutrients your body needs to maintain heart health and control blood pressure levels. Pistachios could also help improve gut health. Snack on a moderate amount regularly. Choose unsalted pistachios to get the most out of it.
Consult with your doctor before making any changes to your diet.
