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: Leafy greens for blood pressure control| Key Takeaways | Research fro beetroot juice can help reduce blood pressure Leafy greens for blood pressure control increase blood flow, improving grdens health, Leafy greens for blood pressure control due Lwafy its high nitrate Enhance work-life balance. Try it: Top your favorite flatbread like this Broccoli and Red Onion Flatbread or make a super simple Pan-Fried Chicken with Lemony Roasted Broccoli. Romaine lettuce can also increase the amount of nitric oxide in the blood. One study found that a diet with one serving of pistachios a day helps reduce blood pressure. It can take time for your taste buds to adjust. |
| How Older Adults Can Lower Blood Pressure with These 10 Foods | If you have high blood pressure or if you think caffeine affects your blood pressure, think about cutting down. Drinking pomegranate juice may also help. Citrus fruits may help lower blood pressure. Dec 14, Written By Jillian Kubala MS, RD. A study found that people with a high consumption of processed foods were more likely to have high blood pressure. Spinach Spinach is another vegetable rich in nutrients. |
| 13 Foods That Lower Blood Pressure | Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content. The potassium helps balance water levels in the body and helps us get rid of excess sodium. Try it: Eat these sweet fruits as a snack like this Nectarine Bruschetta , blend them into smoothies, add them to salads, or grill them to caramelize their sweetness, like these Peaches with Honey and Pistachios. Three kiwifruits a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital. Of course, there is no magic fruit or vegetable that will rid you of your blood pressure problems, but adding more kiwi into your diet may be a good choice. Try it: Chop some kiwi up and sprinkle them over a yogurt parfait. Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They're also high in fiber and vitamin C, making them a healthy snack with hummus. Try it: If your peppers going bad in the fridge, blend them into a Roasted Red Pepper Dip , broil them with some olive oil, or add them to scrambled eggs or a stir-fry. Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at degrees. Try it: This Sauteed Butternut Squash, Kale, and Pumpkin Seed Penne is a delicious, quick dinner. Good news for all chocolate lovers: According to a May study in Heart , flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function. Try it: Just enjoy it! Remember to stick to a 1-ounce serving, as it can be calorie-dense if you go overboard. Pistachios have been proven to lower blood pressure by reducing blood vessel tightening and heart rate. Try it: Add pistachios to a salad or breakfast cereal, blend it into a delicious Rigatoni with Pistachio Pesto , or bake it onto Pistachio-Crusted Fish and Spinach Quinoa. Just be sure to buy unsalted when shopping at the supermarket. A September study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure. Try it: Add the juicy seeds to your favorite dishes, like this Cinnamon-Spiked Rice. When you're buying pomegranate juice, just make sure it has no sugar added. Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions. You can usually find her taking an online workout class or making a mess in the kitchen, creating something delicious she found in her cookbook collection or saved on Instagram. How to Age-Proof Your Whole Body. The Dangerous COVID-Heart Health Connection. How to Lower Your Resting Heart Rate. Everything to Know About the Portfolio Diet. Taking the Stairs Could Reduce Heart Disease Risk. Should You Take BP While Lying Down? Stress and Insomnia Linked to Irregular Heartbeat. COVID May Trigger New-Onset High Blood Pressure. Lower Blood Pressure With This Type of Exercise. Study Finds 8 Habits That Can Increase Lifespan. Extreme Heat May Raise Risk of Heart Attack. com Medical Review Board Prevention Awards Win. These are rich in potassium, a nutrient shown to help lower blood pressure, says Laffin. One medium banana provides about milligrams of potassium, about 11 percent of the recommended daily intake for a man, and 16 percent for a woman. In that case, check with your doctor before loading up on bananas. These contain resveratrol, a substance that helps relax blood vessels, says Nieca Goldberg, M. A study published in the Journals of Gerontology found that people who drank a wild blueberry beverage daily for 28 days saw a 5 mm Hg drop in blood pressure. An added bonus: Blueberries seem to be especially good for the brain , according to research from Rush University. If you have high blood pressure, your doctor will tell you to avoid the saltshaker. Season your food with spices instead. A study published in the American Journal of Clinical Nutrition found that seasoning foods with 6. The study looked at a blend of 24 different herbs and spices, from basil and thyme to cinnamon and turmeric. A review of 35 clinical trials published in the Cochrane Library found that regular consumption of cocoa lowered blood pressure by about 4 points in people who already had high blood pressure. Privacy Policy. A study published in the Journal of the American Heart Association found that subjects who replaced 5 percent of the saturated fat in their diet with walnuts saw a decrease in blood pressure over a six-week period. Just munch on unsalted nuts, advises Vadiveloo, or stick to nut butters, which are lower in sodium. Target Optical. Eating yogurt regularly may lower blood pressure by about 7 points, according to a study published in the International Dairy Journal. All of these have been shown to help lower blood pressure. Many yogurts are also rich in probiotics, good bacteria that may also help control blood pressure. A review published in the journal Hypertension concluded that regular probiotic consumption reduced systolic blood pressure the top number by nearly 3. A Danish study published in the European Journal of Epidemiology found that people who consumed the highest amounts of nitrate-rich veggies such as beets and leafy greens had systolic blood pressure that was nearly 2. Fish like tuna, salmon and mackerel are all rich in a healthy fat known as omega-3 fatty acids, which have been shown to reduce the risk of heart attack and stroke. But they may also help improve blood pressure through indirect means, says Vadiveloo. About 70 percent of the sodium we eat comes from either packaged or restaurant food, according to the CDC. You can also ask that no salt be added to your meal. Also look for entrées that are steamed, baked, grilled, poached or roasted: These all tend to be prepared in ways that have less sodium. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. She recommends that you stick to a low-sodium cheese such as Swiss or fresh mozzarella. Ketchup, soy sauce, bottled salad dressing, jarred salsas and mustard can all be high in sodium. Look for reduced-sodium versions or opt for lemon juice or vinegar for added flavor, advises Laffin. While beans themselves are heart-healthy and can help reduce blood pressure, the canned variety is usually loaded with salt. You can still eat canned beans, but reduce the sodium by rinsing them for about 10 seconds under lukewarm water, and then draining them for about two minutes. Bread and rolls are number 1 on the list of the top sources of sodium, according to the CDC. A slice of bread typically has only to mg of sodium, but if you eat a lot of bread which many of us do , it can add up. Try to avoid baked goods as much as possible. For example, try eating oatmeal rather than toast for breakfast, and skip the rolls at dinner; opt for brown rice or quinoa. Real black licorice — not just licorice-flavored candy— can cause blood pressure to spike. Derived from licorice root, the candy contains glycyrrhizin, which can cause the body to retain water and sodium, which in turn raises blood pressure. Eaten in large amounts, black licorice can lower potassium levels in the body. Low potassium levels can cause abnormal heart rhythms and congestive heart failure. A study published in the Journal of the American College of Cardiology of more than 17, American adults found that moderate alcohol consumption — defined as seven to 13 drinks per week — more than doubled the risk of developing hypertension. It can also raise your blood pressure, according to the American Heart Association. Hallie Levine is a contributing writer and an award-winning medical and health reporter. Her work has appeared in The New York Times, Consumer Reports, Real Simple, Health and Time , among other publications. Discover AARP Members Only Access. Already a Member? Foods You Can Eat Without Gaining Weight. See All. AARP Rewards. Learn, earn and redeem points for rewards with our free loyalty program. AARP® Dental Insurance Plan administered by Delta Dental Insurance Company. Dental insurance plans for members and their families. The National Hearing Test. Members can take a free hearing test by phone. AARP® Staying Sharp®. 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Webinars Get More out of Your Benefits. Enrollment When to Start Taking Social Security. Basics 10 Top Social Security FAQs. Tools Social Security Benefits Calculator. It's always an excellent idea to include lots of green vegetables in your diet. But when you're dealing with hypertension, you'd want to know which particular vegetables can be more effective in managing your blood pressure levels. Kale is one of the most nutrient-dense vegetables. It contains calcium, beta-carotene, lutein, and zeaxanthin. It's also a good source of vitamin K, vitamin C, and vitamin A in the form of beta-carotene. Kale is also rich in fibre. Also, research has shown that kale can lower high blood pressure. According to a study published in the Journal of Nutrition, this vegetable contains phytonutrients that can prevent cell damage and oxidative stress. The study also shows that kale can help improve body functions, including blood pressure and blood glucose levels. Spinach is another vegetable rich in nutrients. It contains a considerable amount of vitamin K, vitamin C, and folate. It's a good source of potassium and magnesium. Spinach also contains lutein and zeaxanthin, two antioxidants that are good for eye health, especially for older individuals. Just like kale, spinach also contains phytonutrients. This can help protect your body from oxidative stress. According to a study published in the Journal of Agricultural and Food Chemistry, spinach can help lower blood pressure. This vegetable also has a high fibre content. Broccoli is rich in vitamin C and minerals such as calcium, potassium, and phosphorus. It's also a good source of folate and fibre. Broccoli can also lower your blood pressure, according to a study published in the Journal of the American Medical Association. Broccoli can help lower blood pressure mainly by reducing oxidative stress and inflammation. |
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Show references DASH eating plan. National Heart, Lung, and Blood Institute. Accessed Feb. Department of Health and Human Services and U. Department of Agriculture. Feehally J, et al. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology. Edinburgh, U.
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In general, the United States Department of Agriculture USDA considers a serving to be:. For most ages, the USDA recommends consuming around 2 cups of fruit and 3 cups of vegetables daily, although this varies slightly according to age and sex. Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.
A review suggests consistent findings to support the theory that anthocyanins and anthocyanin-rich berries can lower blood pressure. However, they emphasize that this outcome is not generalized and may depend on several factors, including study length, baseline characteristics, and dosage.
A serving of blueberries is around 1 cup of fresh or frozen blueberries or half a cup of dried blueberries. A serving of strawberries is around 7 strawberries. Which other foods are rich in antioxidants? Bananas contain potassium , which can help manage hypertension. One medium-sized banana contains around milligrams mg of potassium.
A serving would be 1 large banana , 1 cup of sliced banana, or two-thirds of a cup of mashed banana. According to the American Heart Association AHA , potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.
The Office of Dietary Supplements advises that adult males aim to consume 3, mg of potassium daily and adult females — 2, mg. People with kidney disease should consult a doctor before increasing their potassium intake, as too much can be harmful.
Drinking beet juice may reduce blood pressure in the short and long term because it contains dietary nitrate. According to a systematic review , research shows that nitrate from beetroot juice lowers systolic blood pressure in people with arterial hypertension but does not affect diastolic blood pressure.
A serving of beet is around 1 cup of raw, cooked, or juiced beets. Cacao, an ingredient in dark chocolate , contains flavonoids, an antioxidant. Flavonoids may help reduce blood pressure, according to the AHA. However, it notes that a person may not be able to consume enough flavonoids in dark chocolate to experience significant benefits.
The AHA says that a small amount of chocolate from time to time can be part of a balanced diet. It advises, however, that people eat it because they enjoy it, not for health reasons. A daily serving of kiwi can reduce systolic blood pressure, among other benefits, according to a randomized control trial.
People who ate 2 kiwis per day before breakfast for 7 weeks had a reduction of 2. Kiwis are also rich in vitamin C. A meta-analysis suggests that vitamin C supplementation significantly reduced blood pressure in people with primary hypertension.
Kiwis are easy to add to lunches or smoothies. One cup of kiwi, or 2—3 kiwifruits, makes up 1 serving. Which other foods contain vitamin C? Watermelon contains an amino acid called citrulline.
The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries.
These effects aid blood flow, which can lower high blood pressure. A small controlled crossover trial looked at the effects of watermelon juice on blood pressure in young, healthy adults. They found that watermelon juice lowered systolic blood pressure over two hours.
However, the authors highlight the need for more trials with larger sample sizes. In a small study , 27 people consumed either watermelon juice or another drink before exercise.
The females who drank watermelon juice did not experience a rise in blood pressure after exercise, although the males did. One serving of watermelon is 1 cup of chopped fruit or 1 slice of around 2 inches. Oats contain a type of fiber called beta-glucan, which may benefit heart health, including blood pressure.
A rodent study found that beta-glucan and avenanthramide C, both present in oats, reduce levels of malondialdehyde, a marker of oxidative stress in hypertensive rats. These results suggest that ingredients present in oats can help prevent high blood pressure and protect heart health in other ways.
However, further research on human subjects is necessary. Leafy green vegetables are rich in nitrates, which help manage blood pressure.
Research from suggests that eating at least 1 cup of green leafy vegetables daily can lower blood pressure and reduce the risk of cardiovascular disease. A serving of fresh leafy greens is 2 cups of fresh leaves or 1 cup of cooked leafy greens.
Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. A review concludes that garlic in general, and specifically Kyolic garlic, can reduce:. Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets.
It can also be an alternative to salt as a flavoring. Fermented foods are rich in probiotics , which are beneficial bacteria that may help manage blood pressure. In , researchers analyzed data from 11, adults ages 50 or older in Korea.
The results suggest that women who had gone through menopause and ate fermented soy foods had a lower risk of hypertension. However, this did not appear to be true for men.
Sodium is a risk factor for high blood pressure, and experts advise people to limit their salt intake. However, a study did not find that eating salt-fermented vegetables increased the risk of high blood pressure despite the high sodium content.
Probiotic supplements are another option. Lentils provide protein and fiber, and experts say they may benefit the blood vessels of people with hypertension. A study analyzed legume intake over 3. Researchers associated higher legume consumption of 55—70 grams g daily with a lower risk of hypertension.
Legumes included lentils, peas, beans, and more. A study looked at data for people with and without high blood pressure to see whether there was a link between fermented dairy products and hypertension.
The participants with high blood pressure who consumed more yogurt had lower systolic blood pressure and lower arterial pressure than those who did not.
Pomegranates contain antioxidants and other ingredients that may help prevent high blood pressure and atherosclerosis. A trial suggests that daily pomegranate juice consumption may reduce systolic and diastolic blood pressure in people with diabetes. However, the authors stress the need for further research.
A review of eight human trials found evidence that consuming pomegranate juice consistently lowered blood pressure. People can consume pomegranates whole or as juice.
When buying prepackaged pomegranate juice, check to ensure that there is no added sugar. Cinnamon may help reduce blood pressure by a modest amount, according to a review.
The authors found that consuming up to 2 g of cinnamon daily for 8 weeks or more reduced blood pressure in people with a body mass index BMI of 30 or more. Several studies have found that eating nuts of various types can help manage hypertension. A study suggests regular walnut consumption reduces systolic blood pressure in older adults with mind hypertension.
A cross-sectional study also suggests that moderate nut consumption, 55— g daily, may help to manage hypertension in children. People should not consume nuts if they have a nut allergy. In a study , people consumed ml of orange juice, hesperidin-enriched orange juice, or a control drink per day for 12 weeks.
The results indicate that regularly consuming orange juice can help lower systolic blood pressure and that hesperidin contributes to this effect. The AHA recommends consuming 2 servings of 3 ounces oz of oily fish per week, as it may lower the risk of cardiovascular disease.
A research report by the AHA suggests that consuming around 3 g of omega-3 fatty acids daily may help to reduce blood pressure. These are in fatty fish, such as salmon or tuna, or fish supplements.
It's always an excellent idea to Leafy greens for blood pressure control lots of green vegetables in greenx diet. But Detox and cleanse you're flr with hypertension, you'd want to know which particular vegetables can be more effective in managing your blood pressure levels. Kale is one of the most nutrient-dense vegetables. It contains calcium, beta-carotene, lutein, and zeaxanthin. It's also a good source of vitamin K, vitamin C, and vitamin A in the form of beta-carotene. We geens earn Leafy greens for blood pressure control from flr on this page, but we Hydration for recovery after sports recommend products we Leafy greens for blood pressure control. Grdens Trust Us? When we think about ror to lower high blood pressurewe usually Eco-friendly skincare of limiting salt presxure processed foods. But a heart-healthy diet is more than just lowering your sodium intake. The DASH diet Dietary Approaches to Stop Hypertensionwhich is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health.
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