Maintaining healthy blood pressure is the key to protecting your heart, kidneys and general well-being.
Certain foods of your diet can support the health of blood vessels, improve traffic and help keep your number of hypertension under control.
1. Blue
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Add the blueberries to the smoothies or enjoy them alone. Be that as it may, blueberries can support healthy blood pressure.
A study revealed that eating a single cup of blueberries per week can reduce the risk of developing high blood pressure. Other research has associated the flavonoids of anthocyanas in blueberries with reduction in blood pressure.
2. Walnut
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A study in Nutrition, metabolism and cardiovascular diseases found that people who ate nuts had lower diastolic blood pressure, smaller sizes and less abdominal obesity than those who did not do it. In addition, a clinical trial in 2019 suggested that nut consumption as part of a low saturated fat diet can also help reduce central blood pressure.
Try to add nuts to oat flour or salads, spread the nut butter on toast or snack on a handle for themselves.
3. 100% orange juice
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A 100% morning of orange juice naturally provides potassium, a key nutrient highlighted in the cardiac health dashboard.
You will also get a lot of flavonoids called Hesperidine, which is in citrus fruits such as lemons, limes and oranges. Hesperidine can help lower blood pressure in people with hypertension.
In a recent clinical trial involving adults with pre-or hypertension, participants who drank 500 ml of 100% orange juice per day experienced an average decrease of 6.35 mmhg of blood pressure.
4. Pastède
The watermelon regime only consists of the watermelon to eat for two to seven days.
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The watermelon is rich in potassium, l-citrull and lycopene, which are all nutrients linked to lower systolic and diastolic blood pressure.
L-Citrulline is an amino acid that can help reduce blood pressure in certain populations. Lycopene, an antioxidant responsible for giving the watermelon of its red rose tint, is linked to a positive effect on high blood pressure, among other positive cardiovascular results.
5. Peartes
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Regular consumption of pears can improve blood pressure in adults with metabolic syndrome.
A study in Food and function found that eating pears daily for 12 weeks has contributed to reducing systolic blood pressure and pulse pressure.
6. Oily fish
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Fatty fish like salmon and trout are an excellent source of omega-3 fatty acids which can play a role in reducing blood pressure levels for many people.
The American Heart Association indicated that a two meals of seafood per week can help people reduce their risk of negative heart results and maintain healthy blood pressure.
7. Lentils
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Lentils are responsible for heart health nutrients such as potassium and magnesium. In a review study, researchers found that when people exchanged other foods in their diet for lenses and beans, their systolic blood pressure has been lowered.
Whether you enjoy the small pulse in a sauce, in a soup or simply as an accompaniment dish, the addition of lenses to your diet can have an impact on your arterial health.
8. Yogurt
Greek yogurt and regular yogurt differ in several ways, but one or the other can be the basis of a healthy breakfast bowl.
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Yogurt provides potassium and calcium, two nutrients that support heart health. A review revealed that eating three portions of dairy products per day was linked to a risk of 13% lower to develop high blood pressure.
When you choose yogurt, opt for selections containing No added sugar. You can add fruit for a little sweet taste and a nutritional boost.
Very well health uses only high -quality sources, including studies evaluated by peers, to support the facts within our articles. Read our editorial process to find out more about how we check the facts and keep our content precise, reliable and trustworthy.
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By Lauren Manaker MS, RDN, LD, CLEC
Manaker is a registered dietitian, a lactation advisor and an author. She was appointed emerging leader in women’s health by the National Academy of Nutrition and Dietetics.
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