Many reports suggest that dietary changes may have a significant effect on your blood pressure, in addition to periodic measurement, care, and prescription, in order to maintain a healthy blood pressure level.
On the occasion of World Hypertension Day, we’ve compiled a list of some popular food items found in Nepali households that have been shown to help lower blood pressure to healthy levels:
1. Citrus fruits
Omega-3 fats found in fatty fish have been shown to have important cardiovascular health benefits. One of them is lowering blood pressure by reducing inflammation and oxylipin production. According to a study involving 4,680 adults from various countries, combining omega-3 fats with an antihypertensive intervention diet will result in moderate reductions in SBP and DBP.
3. Leafy greens
Antihypertensive fruits include bananas, watermelon, kiwis, avocados, and pomegranates. Citrulline, an amino acid found in watermelon, is thought to aid in the management of high blood pressure. Bananas and avocados, for example, are potassium-rich fruits that aid in the management of high blood pressure.
Beans and lentils are high in protein and fiber. Researchers fed spontaneously hypertensive rats diets containing 30% beans, peas, lentils, chickpeas, or mixed pulses or a pulse-free control diet for four weeks in a 2014 trial. It was also discovered that rats who were fed a pulse-rich diet had lower blood pressure and cholesterol levels.
Tomatoes are high in potassium and the carotenoid pigment lycopene, both of which are good for heart health. Antihypertensive properties are found in lycopene. Increased intake of tomato or tomato products, or lycopene supplements, according to a 2017 systematic analysis of 21 studies, has “positive effects on blood lipids, blood pressure, and endothelial function.”