3:19:31 
2023-08-06 
492
Lifestyle factors such as diet can have a significant impact on lowering high blood pressure, according to a report published in the NOCA website of the US National Council on Aging.
Reducing salt intake is helpful in lowering blood pressure, but it's only part of the equation. Food choices are another important aspect. A diet rich in fruits, vegetables, whole grains, and low-fat dairy products can help control blood pressure, which can lead to diabetes. To reduce or even eliminate the need for elderly people to take blood pressure medications, and thus contribute to reducing the risk of heart attack, stroke and other complications.
The report included a list of 10 foods that can promote normal blood pressure levels and support overall health
1. Unsweetened yogurt
A recent study showed that yogurt can provide positive results for blood pressure due to its high amounts of minerals such as calcium, potassium, and magnesium, which all help regulate blood pressure. Consider unsweetened natural and Greek yogurt, which can be mixed with fruits, seeds, and nuts for a healthy breakfast or snack.
2. Raspberries and strawberries
Strawberries and raspberries are rich in antioxidant compounds called anthocyanins. Research has linked anthocyanins to lower blood pressure in people with high blood pressure.
3. Beetroot
Beets are high in nitric oxide, a compound that has been shown to reduce systolic blood pressure.
4. Sweet potatoes
Known for its rich magnesium, potassium, and fiber content, it can be a delicious way to lower blood pressure.
5. Leafy vegetables
Leafy green vegetables like cabbage, kale, and spinach are full of nitrates, which have been scientifically proven to offer blood pressure benefits.
6. Fatty fish
Salmon and mackerel provide adequate amounts of heart-healthy omega-3 fatty acids and vitamin D, nutrients that can help lower and regular blood pressure.
7. Whole grains
Oats and other whole grains contain a type of fiber called beta-glucan, which can lower systolic and diastolic blood pressure. In the morning, eat a bowl of unsweetened oatmeal or wholegrain bread.
8. pistachios
One study showed that eating pistachios can lower blood pressure during stressful times, but it is preferable to eat unsalted pistachios.
9. Bananas
One medium-sized banana contains 422 milligrams of potassium, which can help lower blood pressure naturally.
10. Kiwi
According to one study, eating three kiwi fruits daily can help lower blood pressure significantly.
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