6 Foods to Help You Control Your Blood Pressure

· April 8, 2017
A balanced diet can be a big help in controlling your blood pressure, which is why you should include certain foods into your diet that will help improve your condition. Learn about them in this article.

Hypertension is a medical condition that makes your blood flow through your arteries much faster than it should. In other words, it’s a problem with blood pressure.

There’re several issues that can influence this phenomenon and make your blood pressure reach potentially dangerous levels.

The factors that affect your blood pressure the most are:

  • Frequent stress
  • Consuming red meat and high-cholesterol foods regularly
  • Smoking
  • Alcohol
  • Maintaining a sedentary lifestyle

Because this condition doesn’t have obvious symptoms, it’s hard to catch it before it’s too late.

To prevent serious problems, start by adding these foods to your diet:

1. Bananas

A average-sized banana has about 450 grams of potassium, making it one of the most powerful natural medicines for controlling blood pressure.

That’s because this mineral helps your body control how salt is processed in your body. As you already know, consuming too much salt will surely affect your blood pressure.

Along with watching your salt consumption. you must pay serious attention to your potassium levels.

A potassium deficiency can cause sodium imbalances and compromise many bodily functions.

Check this out, too: 4 Banana Smoothies to Fight Fluid Retention and Lose Weight

2. Pumpkin seeds

Pumpkin seeds can help bring your blood pressure to a healthy spot.

You’ll find managing you blood pressure to be much easier if you start eating pumpkin seeds. Thanks to their high zinc content, they can help reverse the effects of hypertension.

When your body doesn’t get enough zinc, your arteries will end up losing elasticity, which will result in inflammation.

Pumpkin seeds also taste great and are an excellent source of:

  • Protein
  • Fatty acids
  • Minerals
  • Amino acids

All of these also act as a good anti-inflammatory, emollients, and anti-parasite remedy.

3. Garlic

Garlic being cut and grated.

Garlic will, without a doubt, help you control your blood pressure. It doesn’t just act as a blood thinner but also helps treat conditions such as:

  • Hardening of your arteries, or arteriosclerosis
  • Heart attacks
  • Coronary heart disease

This is due to the great amounts of Vitamin C, Vitamin B6, and manganese in garlic.

4. Yogurt

The consumption of calcium is very important, both for children and adults.

When you regularly eat calcium-rich foods and get the recommended 100 to 150 milligrams, you’ll be lowering your risk of elevated blood pressure.

Yogurt provides your body with a wide variety of nutrients, including calcium, protein, potassium, and magnesium. Calcium in particular will help you manage your blood pressure because it keeps your blood pH under control.

That keeps your body in an alkaline state that prevents your blood pressure from rising.

5. Potatoes

Potatoes are very healthy if you eat them in the right amounts and cooked the right way.

Remember when we mentioned how important potassium is when it comes to blood pressure? Well, you should know that potatoes are a significant source of potassium.

This mineral will help you control your blood pressure by lowering your sodium levels.

In addition, they’re rich in magnesium. Magnesium reduces your stress levels and improves your immune system.

6. Onions to help your blood pressure

Just like garlic, onions have superpowers for your arteries and your whole body.

Onions help improve blood circulation and fight high cholesterol as well as hypertension.

This is due to their high content of:

  • Essential oils
  • Vitamins B complex
  • Vitamin E
  • Vitamin C
  • Minerals (potassium, magnesium, phosphorus, calcium, sodium, sulfur)

See Also: Foods That Provide the Most Potassium

Try adding onions to low-fat recipes. You can make them a part of tasty salads along with lemon. Of course, it also goes well in any soup.

Keep in mind that the advice of health professionals is indispensable. Always add these foods regularly into your diet under the supervision of your doctor.

Aburto, N. J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, F. P. (2013). Effect of increased potassium intake on cardiovascular risk factors and disease: Systematic review and meta-analyses. BMJ (Online). https://doi.org/10.1136/bmj.f1378

Chen, Z. Y., Peng, C., Jiao, R., Wong, Y. M., Yang, N., & Huang, Y. (2009). Anti-hypertensive nutraceuticals and functional foods. Journal of Agricultural and Food Chemistry. https://doi.org/10.1021/jf900803r

Wang, H., Livingston, K. A., Fox, C. S., Meigs, J. B., & Jacques, P. F. (2013). Yogurt consumption is associated with better diet quality and metabolic profile in American men and women. Nutrition Research. https://doi.org/10.1016/j.nutres.2012.11.009

Gossell-Williams, M., Hyde, C., Hunter, T., Simms-Stewart, D., Fletcher, H., McGrowder, D., & Walters, C. A. (2011). Improvement in HDL cholesterol in postmenopausal women supplemented with pumpkin seed oil: Pilot study. Climacteric. https://doi.org/10.3109/13697137.2011.563882

Lapetra, J., Sorlí, J. V, Schröder, H., Razquin, C., Ruiz-Canela, M., Bulló, M., … Toledo, E. (2017). Potato Consumption Does Not Increase Blood Pressure or Incident Hypertension in 2 Cohorts of Spanish Adults. The Journal of Nutrition. https://doi.org/10.3945/jn.117.252254