8 Food Habits To Control High BP

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Explore the list of 8 food habits to control high BP.

Several people with high blood pressure can follow a heart-healthy diet. They adopt eating habits from the DASH diet to manage high blood pressure. Dietary and lifestyle choices are ways to manage high BP. This blog explores a list of 8 food habits that could control high BP.

What is the DASH Diet?

The DASH diet, an acronym for Dietary Approaches to Stop Hypertension, is a flexible, heart-healthy eating plan that controls high blood pressure. It involves foods high in potassium, calcium, and magnesium, like fruits, vegetables, whole grains, low-fat dairy, lean protein, nuts, and legumes.

Food Habits To Control High BP

Let's take a list of 8 food habits to manage high blood pressure.

1. Berries

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Blueberries and strawberries are fruits that contain antioxidant compounds called anthocyanins. Berries can lower BP, many studies say. These foods are easy to eat as a snack or sweet treat after meals.

2. Beets

Beets are also foods for controlling BP. Drinking beet juice may help reduce BP in the short and long term due to its dietary nitrate compound. Beets contain a nitrate compound, which helps lower systolic blood pressure in people with arterial hypertension, research shows. Consider drinking one glass of beet juice per day!

3. Bananas

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Bananas are fruits considered for lower blood pressure. They contain potassium, which is beneficial for managing hypertension. Potassium compound in Bananas reduces the effects of sodium and alleviate tension in the walls of the blood vessels, the American Heart Association (AHA) says.

4. Kiwis

Kiwis are a food habit to manage high BP. Several people eat Kiwis to control their blood pressure levels. They contain Vitamin C, which is a significant source for reducing blood pressure in people with primary hypertension. These foods are easy to eat for lunch or smoothies. Try eating Kiwis to get the potential benefits.

5. Dark chocolate

Dark Chocolate is another food considered for lower blood pressure. Cacao, an ingredient in dark chocolate, contains an antioxidant called flavonoids, which helps reduce BP, AHA says. It is a food that helps people lower their blood pressure levels. Try to eat dark chocolate as per your doctor's instructions.

6. Watermelon

Watermelon is also a food that helps control BP in people. This food contains an amino acid called citrulline. This leads to lower high blood pressure. Consider eating watermelon in many ways, including drinking its juice, adding it to salads, blending it into smoothies, and even making chilled soups.

7. Oats

Oats are foods that can help you control BP. They contain a type of fiber called beta-glucan, which is beneficial for heart health, including BP. You can start by having a bowl of oatmeal for breakfast. These foods are a great source of complex carbohydrates and dietary fiber, particularly beta-glucan, which helps lower cholesterol and improve blood sugar control.

8. Leafy green vegetables

Leafy green vegetables are the most recommended sources for managing BP. These vegetables are high in nitrates, which help control BP. Eating at least one cup of green vegetables daily is linked to lower blood pressure and reduces the risk of cardiovascular disease, according to research from 2021.

Conclusion:

These food habits can control high blood pressure. Many studies have shown that berries, bananas, beets, dark chocolate, kiwis, watermelons, oats, and leafy green vegetables are linked to controlling high BP.

This is just a guide to foods to control high blood pressure. It’s recommended to read all aspects of these food habits before taking them. For more details, start an online search or consult your healthcare expert.

Source - medicalnewstoday