I was diagnosed with high blood pressure (also known as hypertension) around 5-6 years ago and have been on medications since. The thought of needing to take meds for the rest of my life is honestly not ideal so I have started looking into following a diet rich in foods that may help to reduce high blood pressure.
Hypertension refers to the pressure in your arteries (or the blood vessels that carry blood throughout the body) being above normal levels. It can lead to more serious health complications like heart disease, stroke and kidney problems.
Given my condition is hereditary, I generally follow a healthy diet with limited processed foods that are high in sodium and refined sugars and this helps to control some of the symptoms. You don't need to go on a specific "diet" for high blood pressure because you can actually find so much benefit in foods such as vegetables, whole grains, fruits, legumes, nuts and olive oil.
Here are a few specific foods that can help you keep your blood pressure in check:
1. Dark Chocolate
You may not believe this when I tell you but dark chocolate is actually good for your health. Many studies support the idea that chocolate can help lower blood pressure, thanks to the flavanols and powerful antioxidants in it. More specifically, a study found that dark chocolate with 50-70% cacao can help to reduce systolic blood pressure - the pressure involved in pumping blood from the aorta to the rest of the body.
2. Flaxseed
Flaxseeds are high in fatty acids, fibre, and a polyphenol known as lignans, which researchers believe can help with hypertension and heart disease. According to one study, flaxseeds could be one of the best dietary ways to relieve high blood pressure, due to the antioxidant effects from the lignans. Subjects in this study consumed 30 grams of ground flaxseed everyday for six months. You can do this by adding around four teaspoons of ground flaxseed to smoothies, soups or even baked goods. Flaxseeds are high in fibre so be mindful of your consumption and decrease the amount if you start having any tummy troubles.
3. Nitrate Vegetables
Nitrate-heavy vegetables in particular has been found to reduce blood pressure. It works by increasing nitric oxide in the body and this compound hepls widen blood vessels, which improves blood flow and circulation and therefore can lower blood pressure levels.
These veggies include beetroot as well as leafy greens such as lettuce, spinach and collard greens. Carrots, cabbage, green beans and celery also contain nitrates that are good for your blood pressure and cardiovascular system. Many of these vegetables are also a good source of fibre, Vitamin C and folate.
4. Olive Oil
Olive oil, a staple ingredient in the Mediterranean diet, has been shown to reduce high blood pressure. In particular, extra virgin olive oil due to the polyphenols, a type of antioxidant. In addition to antioxidants, extra virgin olive oil also contains healthy monosaturated fats and anti-inflammatory properties.
When choosing olive oil, look for those that are labelled "extra virgin" and comes in a dark bottle, as light can make it go rancid faster. Aim for about two tablespoons per day by either using it in a dressing or cooking with it. I personally love to combine olive oil with nitrate-rich veggies for added benefits.
5. Nuts
Almonds, cashews, peanuts and pistachios (in particular) have all been shown to not only reduce the risk of heart disease but also hypertension - a marker of heart conditions. I personally love snacking on a handful of nuts but you can also easily mix them into main dishes too!
Do you have a high blood pressure? Have you made changes in your diet and lifestyle to help reduce it? Share your stories below, the community and I would love to hear from you!
With love,
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