High blood pressure or Hypertension is one of the leading causes of deaths worldwide and although this condition is manageable with medication, these pharmaceuticals can come with side-effects. On the other hand, lifestyle choices including nutrition can reverse and prevent hypertension in most cases. And a big plus is that these come with only positive side effects.
Problematic is the fact that 50% of people with dangerously high blood pressure don’t know about this according to the WHO which makes this a silent killer. On the other hand, we have a lot of control over our high blood pressure. There are two ways to bring down high blood pressure – using pharmaceuticals and/or lifestyle.
Now don’t get me wrong, if someone’s blood pressure is so high that they are at risk of having a stroke or a heart attack, we cannot recommend putting only lifestyle changes in place because by the time they take effect, that person might be dead already. So yes, consult your doctor about pharmaceutical medication to bring down the blood pressure quickly and you can complement this with the lifestyle changes that will support the body in dealing with any effects.
There are many nutrients in nature that can support a healthy blood pressure and here is a list of some foods that have proven to be supportive in maintaining the blood pressure at a healthy level:
Flaxseed meal
Not just one of my favourites, but so far many studies have shown that flaxseed meal is the food that has achieved the best results in the reduction of blood pressure. This effect was linked to the fibre and antioxidants in flaxseed.
See https://pubmed.ncbi.nlm.nih.gov/25740909
https://pubmed.ncbi.nlm.nih.gov/26071633
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6707798
Garlic
The compound which is responsible for the strong odour in garlic mimics some of the effects of blood pressure reducing pharmaceuticals and acts as a powerful vasodilator, meaning it opens (dilates) blood vessels and supports the muscles in the walls of our blood vessels to not tighten and narrow. This allows an easy blood flow through the vessels. Studies have shown that even garlic powder has significantly reduced blood pressure.
See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966105
https://pubmed.ncbi.nlm.nih.gov/26764326
Beetroot and leafy greens
These are rich in nitrates, which our body uses to make nitric oxide.
See https://total-health.com.au/steffens-nitric-oxide-boosting-bowls.
Plus, they are loaded with antioxidants, potassium, magnesium and other minerals.
Spinach
Another vegetable that fights hypertension is spinach. Studies with spinach soup have shown significant improvement in the treatment of hypertension within one week. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132
And for those like me that grew up with Popeye, he ate spinach during his most stressful times to great advantage.
Buckwheat and Quinoa
Both gluten free grains come with high fibre and protein which have shown in studies to not only reduce blood pressure but also to support healthy blood sugar and cholesterol levels.
See https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2739 and
https://pubmed.ncbi.nlm.nih.gov/34371955
Blueberries
With their high level of polyphenols, blueberries are the king of fruits when it comes to cardiovascular health.
In studies, even blueberry powder has lowered blood pressure in participants significantly.
See https://ajcn.nutrition.org/article/S0002-9165(23)46300-9/fulltext
Ginger
Ginger contains compounds that reduce serum cholesterol, suppress platelet formation, fight inflammation and oxidation and can support to normalize high blood pressure. Ginger can be used in cooking or also raw in smoothies.
See https://academic.oup.com/nutritionreviews/article/80/3/400/6291638?login=false and https://pubmed.ncbi.nlm.nih.gov/30972845
Pomegranate
Pomegranate, as a juice or if using the fruit in desserts and salads, is the last on my list of foods that support a healthy blood pressure.
See: https://pubmed.ncbi.nlm.nih.gov/27748197
As with all other foods mentioned, there have been several studies that show their positive effect on reducing hypertension.
The Dietary Approaches to Stop Hypertension or DASH diet would be the most popular, prescribed diet for cardiovascular health, and this is backed up by studies showing that it has positive effects on most aspects of cardiovascular health. But some reports and many experts have stated that it is not the best diet when it comes to hypertension. The Ornish Diet (plant based) and the Mediterranean Diet are often given preference over the Dash Diet for heart-healthy diets.
One thing all three diets have in common is the high level of unprocessed, whole food plant-based produce in their approach. And interestingly, all foods that were researched for their positive impact on hypertension are plant-based.
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