Foods to Help Manage Blood Pressure Identified in New Research
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New findings highlight the potential of incorporating specific foods into your diet to help maintain healthy blood pressure levels. As hypertension affects nearly half of U.S. adults, according to the Centers for Disease Control and Prevention, understanding dietary strategies for management is increasingly crucial. These dietary adjustments can be a proactive step toward cardiovascular health, potentially reducing reliance on medication and improving overall well-being.
High blood pressure is a major risk factor for heart disease and stroke, impacting millions globally. Recent research points to several readily available foods containing compounds that can contribute to lower blood pressure through natural mechanisms. Experts emphasize that while diet isn’t a cure-all,strategic food choices can play a significant role in a comprehensive approach to cardiovascular health.
Leafy Greens
Spinach, kale, and other leafy greens are rich in nitrates, compounds that the body converts into nitric oxide. nitric oxide helps to widen and relax blood vessels, improving blood flow. Dr. Cheng-Han Chen explained to Women’s Health that nitrates have this vasodilating effect. Beets, cabbage, and carrots are also excellent sources of these beneficial compounds.
the Dietary Approaches to stop Hypertension (DASH) diet, designed to lower blood pressure, recommends consuming four to five cups of leafy green vegetables daily to maximize these benefits. A 2,000-calorie version of the DASH diet can be found at the Mayo Clinic website.
Kiwis
Consuming two kiwis a day may also contribute to lower blood pressure. Kiwis are packed with vitamins and antioxidants, particularly vitamin C. Cardiologist Dr. David Sabgir told EatingWell that “a good source of vitamin C, kiwis can help reduce blood pressure in those with primary hypertension,” and that “recent research has found that a daily serving of kiwi can reduce systolic blood pressure.” Berries share similar antioxidant properties and can be combined with kiwis for a blood-pressure pleasant fruit salad.
