Khaberni - There are simple ways to lower blood pressure, with doctors recommending increased consumption of plant-based foods, such as leafy vegetables, broccoli, beets, nuts, seeds, and whole grains, which can enhance heart health.
1. Leafy Vegetables
According to "Verywell Health," leafy vegetables are rich in calcium, potassium, and magnesium, which naturally lower blood pressure. Increasing potassium intake can also reduce sodium levels, leading to lower blood pressure. Leafy vegetables include:
Spinach
Cabbage
Swiss chard
Kale
Leafy vegetables also contain nitrates; compounds that help relax blood vessels. When blood vessels relax and widen, blood flow improves, and consequently, blood pressure decreases.
Research suggests that consuming one cup of leafy vegetables daily reduces the risk of heart disease and lowers blood pressure.
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2. Broccoli
Broccoli is rich in nitrates and antioxidants, which can relax blood vessels and lower blood pressure. A study found that eating broccoli at least four times a week can help lower blood pressure.
Antioxidants in broccoli improve blood vessel function and blood flow, allowing for easier blood flow and reduced blood pressure.
3. Beetroot
Beetroot is a root vegetable rich in antioxidants and is also a good source of fiber, potassium, and folic acid.
Research suggests that adding beetroot or its juice to your diet can lower blood pressure. Consider making a beetroot salad or adding a cup of beetroot juice to your breakfast.
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4. Carrots
Carrots make a quick snack and are rich in antioxidants and vitamins and minerals that may lower blood pressure. One study found that every cup of raw carrots you consume daily reduces your risk of high blood pressure by 10 percent.
5. Potatoes
Potatoes are starchy vegetables and a good source of potassium, with their skin being rich in fiber.
Research suggests that a healthy diet including boiled, baked, or pan-heated potatoes can lower blood pressure, likely due to the rich potassium content of the potatoes.
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Foods to Avoid
Your diet significantly affects your blood pressure and heart health. In addition to adding vegetables to your daily routine, consider reducing or avoiding the following types of food:
Red meat
Full-fat dairy products
Processed snacks
Fried foods
Pastries and sweets
Sugary drinks.
