Top 7 Superfoods to reduce blood pressure naturally
Top 7 superfoods for blood pressure reduction based on the maximum amount of blood pressure reduction, along with the recommended method of consumption:
| Superfoods | Why to take | Quantity | How to take | Benefits |
|
Beetroot
|
Beetroot is rich in nitrates, which convert into nitric oxide in the body. Within hours of consumption, this relaxes blood vessels and effectively lowers blood pressure. | 1 cup or 1-2 medium-sized beets | Drink 250 ml (about 1 cup) of beetroot juice daily. Or 1-2 medium-sized beets raw or cooked daily | 4-10 mm Hg in systolic blood pressure. |
|
Garlic
|
Garlic contains allicin, a compound that helps to relax blood vessels and enhance blood flow, contributing to significant blood pressure reduction. | 1-2 cloves
of fresh garlic daily |
1-2 cloves raw or in the form of paste/ chatney | 5-10 mm Hg in systolic blood pressure. |
| Leafy Greens (e.g., Spinach, Kale)
|
These greens are high in potassium, which helps balance sodium levels and supports healthy blood pressure. | 2-3 cups of leafy greens | 2-3 cups of leafy greens either raw in salads or cooked | 4-7 mm Hg in systolic blood pressure. |
|
Berries (e.g., Blueberries, Strawberries)
|
Berries are rich in flavonoids, which improve blood vessel function and lower blood pressure | 1-2 cups of fresh or frozen berries | 1-2 cups of fresh or frozen berries daily. | Up to 5-6 mm Hg in systolic blood pressure. |
|
Fatty Fish (e.g., Salmon, Mackerel, Sardines)
|
Fatty fish are high in omega-3 fatty acids, which have anti-inflammatory properties and help relax blood vessels, reducing blood pressure. Regular consumption of omega-3s has been linked to better cardiovascular health. | 2-3 servings of fatty fish per week | Consume 2-3 servings of fatty fish per week (each serving about 3-4 ounces) | 3-5 mm Hg in systolic blood pressure. |
| Flaxseeds
|
Flaxseeds are high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, and lignans, which are believed to have blood pressure-lowering effects through their anti-inflammatory and antioxidant properties. | 1-2 tablespoons | Add 1-2 tablespoons of ground flaxseeds to your cereal, yogurt, or smoothies daily. | 2-3 mm Hg in systolic blood pressure. |
Conclusion
Beetroot and garlic are at the top of the list for their significant and rapid impact on blood pressure reduction. Incorporating these foods into your daily diet can lead to measurable improvements in blood pressure, helping to manage and potentially lower hypertension effectively. Additional foods, like leafy vegetables, berries, fatty fish, and flaxseeds will further help in lowering blood pressure. Incorporating all these superfoods into your diet can help enhance overall cardiovascular health and better manage blood pressure levels.
