Today, we'll delve into 10 foods that can lower blood pressure and enhance blood flow, as well as the top 3 foods that contribute to high blood pressure. Let's begin.
In America, adults have a 50% likelihood of suffering from high blood pressure or hypertension, affecting half of the population. Worldwide, the statistic stands at 30%.
High blood pressure is increasingly common, yet its severity is often underestimated, which is a grave error.
High blood pressure escalates the risk of heart diseases and severe complications such as heart attacks, heart failure, arrhythmias, strokes, kidney damage, and aneurysms.
Moreover, it can harm your arteries, resulting in poor circulation and symptoms like leg cramps during walks, foot pain, numbness or tingling in limbs, fatigue, varicose veins, digestive issues, and cognitive problems like confusion or memory loss.
Thankfully, high blood pressure can be prevented or reversed through dietary and lifestyle modifications, without the need for medication and its potential side effects.
Before we examine the first food, let's look at this chart. It categorizes hypertension levels, allowing you to compare your own blood pressure readings.
The upper number represents your systolic blood pressure, while the lower number is your diastolic blood pressure.
These figures indicate the pressure on your artery walls during heartbeats (systole) and when your heart rests between beats (diastole).
1. Garlic
Consuming 3 to 6 cloves of cut or crushed garlic across various meals, or taking 600 to 1200 milligrams of aged garlic extract daily, can be beneficial.
Garlic is renowned for its ability to lower blood pressure. Its bioactive compounds, when interacting with red blood cells, prompt the release of hydrogen sulfide. This compound is key in dilating blood vessels and reducing blood pressure.
Garlic has shown efficacy comparable to blood pressure medications. A study with 210 hypertensive patients demonstrated that garlic tablets significantly lowered blood pressure, akin to the effects of the drug atenolol. Moreover, garlic is generally safe and well-tolerated, unlike some medications.
2. Flaxseeds
Incorporate 2 tablespoons of ground flaxseed into your daily diet.
Research featured in the journal "Hypertension" has shown that individuals with high blood pressure, specifically those with a systolic reading above 140 millimeters of mercury, can see an average decrease of 15 millimeters of mercury by adding flaxseed to their meals. This decrease is on par with or surpasses the impact of various blood pressure medications.
Flaxseeds are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), as well as potassium, lignans, and fiber. These nutrients collectively contribute to improved blood circulation and cardiac health.
3. Vegetables High in Nitrates
Incorporating a serving of nitrate-rich vegetables into your daily diet can be beneficial.
These nitrates are converted into nitric oxide within your blood vessels' lining. Nitric oxide serves as an effective vasodilator, expanding your blood vessels, enhancing blood flow, and lowering blood pressure. The benefits increase with regular consumption over time.
Vegetables high in nitrates include spinach, arugula, beets, beet greens, rhubarb, cilantro, basil, butter leaf lettuce, mesclun greens, oak leaf lettuce, and Swiss chard.
A Danish study involving 50,000 people found that eating one cup of raw or half a cup of cooked nitrate-rich vegetables daily can significantly reduce the risk of high blood pressure and heart disease.
4. Dark Chocolate
Indulge in two large squares or one to two ounces of dark chocolate daily, ensuring it contains at least 75% cacao. The rich flavanols, especially epicatechin and procyanidins, in dark chocolate may enhance nitric oxide production and facilitate blood vessel relaxation.
An analysis of 13 Australian studies indicated that dark chocolate consumption could reduce systolic blood pressure by as much as 8.0 millimeters of mercury and diastolic pressure by up to 4.9 millimeters of mercury in individuals with hypertension.
5. Pomegranate Juice
Consuming 8 to 12 ounces of pomegranate juice daily is recommended.
Pomegranates are rich in a unique compound known as punicalagins, which are potent antioxidants that also possess anti-inflammatory properties. These compounds are the most abundant antioxidants in pomegranates and account for more than half of the antioxidant activity in pomegranate juice.
In an Israeli study, 101 patients with kidney disease were divided into two groups. One group consumed pomegranate juice daily, while the other group received a placebo.
After one year, the group that consumed pomegranate juice experienced a significant reduction in systolic blood pressure. This suggests that regular consumption of pomegranate juice may aid in lowering blood pressure and reducing the risk of atherosclerosis, also known as artery blockage.
6. Watermelon
Incorporate a slice of watermelon or a cup of chopped fruit into your daily diet, or consider taking 3 to 9 grams of L-citrulline from watermelon extract each day.
Watermelon is abundant in citrulline, an amino acid that converts to arginine in the kidneys. This conversion aids in the production of nitric oxide, which relaxes the blood vessels, enhances circulation, and may reduce high blood pressure.
A Florida State University study found that administering six grams of L-citrulline from watermelon extract to nine pre-hypertensive subjects daily improved their arterial function and decreased aortic blood pressure.
Additionally, watermelon is a good source of potassium, which helps to prevent a rise in blood pressure due to excess salt and also relaxes the blood vessels.
Moreover, watermelon is rich in lycopene, a powerful antioxidant that supports heart health, keeps arteries healthy, and promotes better blood flow.
7. Extra Virgin Olive Oil
Consuming two to four tablespoons of Extra Virgin Olive Oil daily is beneficial. Olive oil, abundant in monounsaturated fats such as oleic acid and polyphenols, can enhance your cholesterol levels and reduce blood pressure.
A study in Spain with over 6,800 participants found that higher olive oil consumption correlated with a reduction in hypertension risk by up to 75% in men, compared to those who consumed the least.
8. Celery
Daily consumption of four stalks of celery as juice is beneficial.
Celery has a compound known as phthalides, which relax the walls of arteries, enhancing blood flow and reducing blood pressure.
Celery's natural compounds act as diuretics, eliminating excess salt that may raise blood pressure.
Additionally, celery's potassium content aids in maintaining the body's fluid balance, crucial for blood pressure regulation.
9. Hibiscus Tea
Consuming one to two cups of hibiscus tea with meals daily is recommended.
A study involving 60 diabetic patients showed that those who drank hibiscus tea daily experienced a significant decrease in systolic pressure, by an average of 22 millimeters of mercury, and in pulse pressure, by 18 millimeters of mercury, within just 30 days. In contrast, those who consumed black tea observed an increase in blood pressure.
Antioxidants present in hibiscus, such as flavonoids and anthocyanins, enhance nitric oxide production and function as diuretics, which helps in reducing blood pressure.
10. Cinnamon
Incorporate half a teaspoon of Ceylon cinnamon into your post-dinner tea or coffee.
Cinnamon aids in dilating and relaxing blood vessels, which can contribute to lower blood pressure. Its anti-inflammatory and antioxidant properties are also crucial in managing hypertension.
Additionally, cinnamon's insulin-mimicking activity may reduce blood sugar levels by decreasing insulin resistance and enhancing glucose metabolism in the liver, thereby aiding in blood pressure control and overall health improvement.
A review of nine studies involving 641 patients with type 2 diabetes showed that cinnamon could reduce systolic blood pressure by roughly 5.17 mmHg and diastolic blood pressure by about 3.36 mmHg, suggesting its potential for modest blood pressure improvement.
Opt for Ceylon cinnamon over Cassia to ensure safer consumption, as Ceylon contains lower levels of coumarin, which in high amounts, can be detrimental to liver health.
And there you have it—ten foods that can help lower blood pressure and enhance blood flow.
Individuals with particular health conditions should seek advice from a healthcare provider before increasing their consumption of any food or supplement mentioned in this video.
Maintaining your blood pressure within a healthy range also involves regular aerobic exercise and 7 to 8 hours of quality sleep each night.
Regular consumption of this juice may assist in reducing blood pressure or averting future cardiac issues.
Celery Beet Juice Recipe
Ingredients for one serving:
- 5 celery stalks
- 2 large peeled beets
- 1 cup kale
- 1 lemon, peeled
- 2 apples
- 3 inches of ginger root
Instructions:
Juice all the ingredients and enjoy the fresh beverage right away.
Next, let's examine the top three foods that contribute to high blood pressure and impede blood flow. It's advisable to avoid these as much as possible.
1. Excessive Consumption of Refined Carbs and Sugar.
A diet rich in refined carbohydrates and sugar is known to increase the risk of obesity, high blood pressure, type 2 diabetes, stroke, and heart disease.
Refined carbs include foods such as white bread, pasta, pizza dough, pastries, and sugary cereals, which are quickly broken down into sugar or glucose.
Eating too many carbs can cause water retention in the blood, leading to increased blood pressure.
A 2014 study published in "OpenHeart" indicated that added sugars, particularly high fructose corn syrup (HFCS), may present a higher risk for blood pressure and heart disease than salt.
Fructose or HFCS, a prevalent sweetener in most processed foods, sodas, sweetened beverages, juices, biscuits, and salad dressings, constitutes 80 to 90% of these products.
How does added sugar or fructose contribute to hypertension?
Firstly, a diet high in carbs or sugar raises glucose levels and insulin production. Excessive insulin can cause insulin resistance, leading to increased magnesium excretion through urine. Low magnesium levels hinder the proper relaxation of blood vessels, thus elevating blood pressure.
Secondly, elevated glucose levels inhibit nitric oxide production by deactivating it.
Thirdly, sugar exposure prompts the body to produce advanced glycation end products (AGEs), which are linked to diabetes complications. AGEs also trigger processes that harden and narrow blood vessels, resulting in increased blood pressure.
2. Vegetable Oils.
Regular intake of vegetable seed oils may initiate bodily chemicals that cause inflammation, potentially leading to health issues like atherosclerosis, hypertension, and other chronic diseases.
These oils, such as soybean, cottonseed, corn, safflower, grapeseed, and canola, consist of Omega-6 polyunsaturated fats that undergo oxidation during the refining process.
Consuming ultra-processed foods, including packaged baked goods, fast food, fried foods, frozen meals, and margarine, often means ingesting vegetable oils or even harmful trans fats.
3. Excess Salt:
The body requires a minimal amount of salt from healthy sources, yet many in industrialized nations consume excessive salt through ultra-processed foods.
Too much salt can cause water retention, which may elevate blood pressure in some individuals.
Hypertension from salt occurs when there's a dietary imbalance of salt and potassium.
An excess of salt can deplete potassium levels, and vice versa.
Therefore, rather than focusing solely on a low-salt diet, it's crucial to avoid processed foods and increase potassium intake by consuming a variety of fresh vegetables and fruits.
