Garlic – Garlic is a natural antifungal and antibiotic food with the main ingredient being allicin. Potassium can be found in foods other than bananas, and these include avocado, mushrooms, tuna, beans, sweet potato and much more so it is easy to incorporate into the everyday diet and keep your heart healthy. Potassium minimises the effects of sodium and relieves the tension in the blood vessel walls.Īdults should aim to eat 4,700mg of potassium per day. Some examples of green leafy vegetables include cabbages, kale, lettuce, spinach, fennel and much more so it is easy to incorporate into a range of meals.īananas – Bananas are rich in potassium, and this plays a significant role in controlling high blood pressure. Eating 1-2 servings of vegetables rich in nitrate daily can help reduce the effects of high blood pressure for up to 24 hours.
FOODS THAT LOWER BLOOD PRESSURE QUICKLY FULL
Leafy Vegetables – Leafy green vegetables are full of nitrates that can help you manage hypertension. Positive effects can be seen within 24 hours so it can benefit to incorporate beetroot juice into your diet every day and add beetroot to salads when you eat them.ĭark Chocolate – It may seem hard to believe that chocolate can play a part in minimising blood pressure but consuming a square of high-quality minimum 70% cocoa dark chocolate can help to reduce blood pressure and the effects of hypertension. Over 34,000 people with hypertension participated in a large study and it found that those who had the highest intake of anthocyanins from strawberries and blueberries, had an 8% decrease in their risk of blood pressure compared to those who consumed less anthocyanin.īeetroot – By consuming beetroot juice, you can minimise blood pressure in both the long term and the short term. Consume More:īerries – Strawberries and blueberries are rich in antioxidant compounds called anthocyanins. Read on to find out more about some dietary approaches to stop hypertension. Cholesterol narrows the inside of the artery walls with a build-up of plaque which is a factor that increases blood pressure so there are ways to lower blood pressure by restricting cholesterol intake and embracing a healthy diet to improve heart health.Īlongside prescription medication, changing your diet to include more fruits and vegetables can significantly reduce high blood pressure in the short term and the long term.
They're also easy to incorporate into your cooking, so you'll have no problem fueling up on potassium-rich ingredients in the name of healthy blood pressure.Blood pressure is the force of which blood pushes against the walls of blood vessels, and if someone has high blood pressure (hypertension) it can be difficult for the heart and blood vessels to work efficiently. This relaxes your blood vessels, ultimately reducing high blood pressure.įortunately, the best foods for potassium are both delicious and versatile.
However, "when you consume more potassium, it causes your body to release sodium in your urine," explains Sandy Younan Brikho, MDA, RDN, registered dietitian and founder of The Dish on Nutrition.
A quick biology lesson: Eating excess sodium constricts your blood vessels, which causes high blood pressure.
It's also worth focusing on potassium, a mineral that's essential for healthy blood pressure. It's also a major risk factor for heart disease and stroke-but luckily, it's possible to reduce high blood pressure via healthy habits, such as exercise and stress management. Nearly half (yes, half!) of adults in the United States have high blood pressure, according to the Centers for Disease Control and Prevention (CDC). If you have high blood pressure, also known as hypertension, you're not alone.