5 Foods That Help To Lower Blood Pressure Naturally

Your blood pressure represents the force of blood against your blood vessels. It is measured in two forms: systolic (low) and diastolic (high). Hypertension refers to persistently high blood pressure, which can have severe and potentially deadly consequences. Approximately one-third of adults in Southeast Asia have been diagnosed with hypertension, and it is estimated that 1.5 million deaths each year are linked to this condition.

The World Health Organisation identifies various risks associated with hypertension, including anxiety, nausea, and headaches. However, more serious complications include heart failure, stroke, chest pain, and heart attacks. In severe cases, immediate treatment often involves modifying one's diet. This typically includes consuming green leafy vegetables, reducing salt intake, and consuming fruits that are high in potassium.

# Foods rich in antioxidants

The foods that may have frightened you as a child, such as broccoli and tomatoes, are now making a nutritious comeback. These fruits and vegetables are packed with antioxidants, which have been proven to be highly beneficial in lowering blood pressure. Strawberries and blueberries are examples of fruits rich in antioxidant compounds, while spinach and carrots are other healthy options.

# Foods containing omega-3 fatty acids

Salmon and similar fatty fish like mackerel, herring, and sardines are excellent sources of fatty acids. These fats play a role in reducing the production of oxylipins, which are known to constrict blood vessels and elevate blood pressure. Additionally, other foods rich in omega-3 fatty acids include nuts such as flaxseed, chia seeds, and walnuts, as well as plant oils like flaxseed oil, soybean oil, and canola oil.

# Potassium-rich food

Foods rich in minerals, particularly potassium, play a significant role in maintaining good health. According to an article in Forbes Health, potassium is essential for regulating electrolyte balance and controlling muscle function, including the heart. Some examples of potassium-rich foods include passion fruit, avocados, oatmeal, dried fruits like raisins and apricots, as well as various vegetables and fruits such as beets, spinach, and kidney beans.

# Dark chocolate

If you're having difficulty finding a food item that sparks your interest while trying to maintain a healthy diet, consider adding a piece of dark chocolate. According to research published in the Current Hypertension Reports, long-term consumption of cocoa has been linked to a decrease in both systolic and diastolic blood pressure among middle-aged and older adults with hypertension. Incorporating dark chocolate into your diet may be a game-changer in managing blood pressure.

# Water

Consistently consuming an adequate amount of water can play a crucial role in managing hypertension. Most healthcare professionals and experts suggest drinking 6-8 glasses of water per day. This helps to keep your body hydrated and cool, particularly during the warmer summer months.