According to the National Library Of Medicine, there are over 1 billion people in the world suffering from high blood pressure. Very high blood pressure can result in fatal incidents like brain stroke or heart attack.
Research shows that certain types of food can help manage high blood pressure when implemented in daily life. It also has long-term health benefits.
Let’s move on with the list to find out the five essential food that you should be implementing into your daily diet:
Citrus Fruits
According to Healthline, citrus fruits are high in Vitamin C and have powerful effects which include lower blood pressure. These fruits include grapefruit, oranges, and lemons. Daily intake of one of these fruits combined with moderate physical activity can help lower blood pressure significantly.
Some other food options with high Vitamin C are as follows:
- Kiwi
- Pepper
- Broccoli
- Peppers
- Brussel Sprouts
- Strawberries
Nitrate Rich Food
According to National Medicine Library, nitrates have been clinically proven to open up blood vessels, reducing the overall blood pressure in the body. You can find nitrates in vegetables like beet, which are high in nitrate along with other micronutrients.
Some other food options with high Nitrate content are as follows:
- Leafy Greens
- Radishes
- Turnips
- Celery
- Onion
- Garlic
- Watercress
- Bok Choy
- Carrots
Omega 3 Rich Food
According to the National Library Of Medicine, higher omega-3 intake is associated with a lower risk of Hypertension. Fatty fishes like salmon are the primary resource for omega-3, or if you’re vegan or vegetarian you can always opt for vegetables like kale. These fats reduce inflammation and lower oxylipin which is a blood-level-constricting compound.
Some other food options with high Omega-3 Fatty Acids are as follows:
- Chia Seed
- Flaxseed
- Shrimp
- Edamame
- Seabass
- Lobster
- Kidney Beans
- Eggs
- Chicken
- Scallops
- Cod
- Tuna
- Oyster
Potassium Rich Food
According to Heart Org, potassium helps lower blood pressure by fighting the bad effects of sodium. Bananas are classic potassium rich fruits that can be consumed any time of the day, followed by lentils and beans which have proven effects of keeping blood pressure in check. You can also incorporate raisin water into your daily morning routine, which is not only rich in potassium but also helps flush out toxins from the body.
Some other food options with high Omega-3 Fatty Acids are as follows:
- Salmon
- Potatoes
- Squash
- Mushrooms
- Tomatoes
- Kidney Beans
- Avocados
- Apricots
- Prunes
- Yogurt
- Nuts
- Peas
- Tuna
- Spinach
Whole Grain Foods
A study conducted by The National Library of Medicines showed that consuming just 30 grams of whole wheat per day can reduce the risk of hypertension by 8%. You can include amaranth in your daily diet, this whole grain is also rich in magnesium.
Some other food options with high Omega-3 Fatty Acids are as follows:
- Rice
- Oatmeal
- Wheat
- Maize
- Barley
- Quino
- Spelt
- Buckwheat
- Millet
- Bulgar
- Rye
- Popcorn
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