Reviewed Diettian Karen Ansel, Ms, Rdn
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The main points
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Almost half of American adults have high blood pressure, also known as hypertension.
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We are often told to avoid sodium, but many foods are naturally rich in blood pressure – decreasing nutrients.
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Potassium, magnesium, calcium, fiber and omega-3 fat can help lower blood pressure.
High blood pressure or hypertension affects about half of America adults. While many people need medication to control this condition, eating certain foods regularly can also help lower blood pressure – no prescription.
So what are these power foods? To find out, we asked for the best blood pressure of nutritionists – decreasing food to add your weekly rotation. Remove your pen and paper (or smartphone!) As you will want to make sure these eight foods are at the top of your shopping list.
1. Bananas
Bananas are food gold mines when it comes to better blood pressure, says Natalie Rizzo, Ms, Rdn. For beginners, she said, bananas are a good source of potassium. This mineral helps to lower blood pressure by lowering the stress of blood vessel walls caused by eating too much sodium. While most of us consume too much sodium, few of us get enough potassium. This is where bananas fall. One mid -level banana provides approximately 420 milligrams of potassium or 9% daily value.
Bananas also provide fiber, which helps to reduce blood pressure by producing compounds called short chain fatty acids, which help relax blood vessels and improve blood circulation. However, like potassium, most of us do not consume almost enough fiber. One average banana provides a light 3 grams of fiber, which is approximately 11% 28 grams of DV.
2. Beetroot
If beetroot is not yet on your healthy heart food list, they should be! These deep purple vegetables contain dietary nitrates and connect your body into blood pressure growth with nitrogen oxide. That’s not all. They give 442 mg of potassium per cup (9% DV). So, throw in a few other salads. Or, if you want even more blood pressure – decreasing power, add a glass of beetroot juice. Studies have shown that this can significantly reduce systolic blood pressure, blood pressure, which is most associated with the risk of heart disease.
3. Edamame
Soy food, such as Edamame, are powerful players when it comes to lowering blood pressure. The proof is so strong that one systemic overview of 17 studies and meta -analysis found that eating soy food can significantly reduce systolic and diastolic blood pressure.
If you are wondering what makes Edamam so effective, the answer can be their nutrient density. One cup of Shelled Edamame packs impressive 8 grams of fiber. This is more than a quarter of your daily requirement. It also contains 14% potassium DV, as well as other minerals with blood pressure, such as magnesium and calcium.
4. Pistachios
“Regular use of pistachios has been proven in several studies to help lower blood pressure,” says Kelly Jones, MS, RD, CSSD. One of the reasons is their fiber. “Within 1 ounce of a portion of ounces, pistachios provide 3 grams of fiber-food material, which is emphasized by a dash diet,” says Jones, if you have never heard of dash diet, it is a blood pressure-low eating model based on decades of tests.
In addition to fiber, pistachios also contain severe blood pressure – adorned with potassium, magnesium, calcium, antioxidant and plant protein cocktail.
5. Potatoes
“Although potatoes get a bad reputation, they are a full nutrition and are a good source of potassium,” says Rizzo. “Because potassium is regulated by blood pressure, increasing potassium intake is another strategy to improve blood pressure,” Jones adds.
One medium potato contains 952 mg of potassium. This is 20% of your daily requirement and more than twice as much as the amount you would get from the medium banana.
6. Impulses
Impulses such as beans, lentils and dried peas are an integral part of the dash diet. As with many other foods on this list, they are rich in potassium and plant protein. However, not only do they have the benefits of their blood pressure. Studies have also shown that impulses can reduce cholesterol and inflammation and protect against heart attack and cardiovascular disease.
7. Salmon
You may have heard that Omega-3 rich fatty fish, such as salmon, are fantastic food for heart health. One of the causes is their favorable effects on blood pressure. Studies have found that long chain omega-3 fat dockosahexaenic acid (DHA) and Eicosapentaenic acid (EPA) help relieve vascular wall muscles. This process, known as vascular enlargement, allows the blood to move easily throughout the body, eventually lowering blood pressure.
8. Yogurt
Yogurt is not just great for your intestinal health. One study found that people with hypertension, who often used yogurt, had lower systolic blood pressure. This study did not find that yogurt had the same effect on people with normal blood pressure. However, another study found that healthy blood pressure, which regularly ate yogurt, are less prone to hypertension. While more studies are needed, yogurt boasts a long list of health benefits, including lower cholesterol and better heart and digestive health. So by throwing a few containers in your shopping cart, your body can do all kinds of good things.
Nutrients to focus on better blood pressure
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Calcium. Calcium is the main mineral of healthy blood pressure. It is believed that this helps the blood vessels relax and benefit the hormones that regulate blood pressure. In addition to yogurt, milk, spirited plants milk, cheese, sardines and salmon you can get calcium with bone.
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Fiber. Studies show that the more soluble fiber people eat, the lower their blood pressure. You will find soluble fibers of oats, barley, beans and legumes, fruits, vegetables, nuts and seeds.
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Magnesium. This small but powerful mineral plays more than 300 enzymatic reactions in your body. So it should not be surprising that it is good for healthy blood pressure. Magnesium rich foods include pumpkin and chia seeds, almonds, cashews, peanuts, spinach, edamam and soy milk.
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Long chain omega-3 fatty acids. DHA and EPA are found in fatty fish such as salmon, mackerel, herring, sardines and anchovies. They promote heart health by regulating blood pressure and reducing inflammation. If you are not a fish eater, talk to your health care provider to find out if you have an accessory.
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Potassium. We often hear that people with high blood pressure should limit sodium, says Jones. And they should! On the contrary, however, when it comes to potassium, which helps to compensate for some sodium blood pressure that causes action. You will find it in every food on this list!
Our expert is taking
Whether you have high blood pressure or just want to prevent this, there is a long list of foods that can keep your blood pressure in a healthy range. These include bananas, beets, edamam, pistachios, potatoes, impulses, salmon and yogurt. These delicious foods are rich in blood pressure, regulating nutrients such as potassium, magnesium, calcium, fiber and omega-3 fatty acids. In addition, they are comfortable and accessible. No wonder nutritionists are such big fans! So, when you do the next food of the food, throw any (or everything!) In their cart. Because better blood pressure is the amount you eat, what you don’t.
Read the original article about Eatingwell