We use blood pressure to measure the pressure that the blood exerts against the artery walls with each heartbeat. Measurements of 120 for systolic blood pressure and 80 for diastolic blood pressure are considered normal. But when these values are higher and often reach 140/90 or more, then we have a case of high blood pressure (or hypertension). Then it is necessary to take measures to reduce it.
The most common remedy is to start with medication and make some changes in diet and lifestyle.
But one of the best natural remedies to reduce high blood pressure is to maintain a balanced diet. This means, among other things, foods that allow the blood to pump properly and therefore eliminate toxins.
These are some of the best foods to reduce high blood pressure:
- Many nutrients.
- An energizing effect that regulates the body after doing any kind of exercise.
- High potassium content that helps regulate blood pressure.
As a result of these properties, we recommend that you include bananas in your diet every day. In addition, it is also a good idea to reduce the amount of sodium you consume. Remember that this means not only adding less salt to your diet, but also eating fewer processed foods.
Watermelon helps to reduce high blood pressure naturally due to its ability to dilate blood vessels. This quality also reduces the risk of suffering a stroke. In addition, watermelon also provides L-citrulline and L-arginine. These are two amino acids that strengthen vascular tone and regulate blood pressure.
Has your doctor told you that you have high blood pressure but have not yet developed a serious hypertension problem? If so, you are fortunately out in time to avoid complications. Including watermelon in your diet can help a lot.
3. Bitter melon
Bitter melon ( Momordica charantia ) is a tropical fruit that is full of minerals and vitamins (A, B5, B6, C and E).
In addition to helping to control diabetes and improve digestion, it is useful for maintaining cardiovascular health. This is because it helps reduce blood pressure in a simple, natural way.
However, you must eat this fruit in moderation because it can cause side effects such as:
- Spontaneous abortion
- Increased blood sugar level
That said, consult a specialist to evaluate this fruit to reduce high blood pressure.
Amla ( Phyllanthus emblica ), or Indian gooseberry, is rich in vitamin C and contains 20 times more of this vitamin than oranges.
Vitamin C is a powerful antioxidant that fights the effects of free radicals in the body. In addition, it reduces the total fat because it lowers the levels of cholesterol and triglycerides.
In Ayurvedic medicine, it is considered a miracle fruit thanks to its large amounts of positive properties for the body. For this reason, they have used it for thousands of years to promote healthy function of the digestive tract and arteries, to revitalize liver function and to cleanse the blood.
Spinach contains organic nitrates. When these nitrates come in contact with the oral bacteria, they form nitric oxide, which has vasodilator properties.
This favors the function of the artery and allows the blood to circulate better, which prevents blockages caused by blood clots. By eating a good deal of spinach every day, you can reduce the likelihood of high blood pressure or getting a stroke.
A good alternative is to have a smoothie with a cup of spinach. You will feel full of energy and free of blood pressure problems.
6. Crushed flax seeds
Many people tend to use flaxseed to make bread or sprinkle over salads. In addition, it has become very popular in cereals in recent years because these seeds are rich in omega-3 and in soluble and insoluble fiber.
All this makes them a good ally to:
- Reduce high blood pressure.
- Reduce cholesterol levels.
- Improve heart health.
7. Oats and wheat bran
Finally, oats and wheat bran are two grain products with a high-resolution fiber content. Oats in particular are rich in potassium and calcium. These two nutrients play a key role in reducing high blood pressure.
The soluble fiber we get from eating these grains helps to:
- Reduce the levels of bad cholesterol (LDL) in the blood
- Improve insulin sensitivity
- Reduce high blood pressure
- Maintain a healthy weight
High blood pressure can become serious if we do not take action to control it in time. Fortunately, small changes towards a healthier lifestyle may be all you need.
Include the foods we have mentioned and daily exercise in your lifestyle, and you will see that the high blood pressure will disappear quickly.