7 Foods That Can Prevent High Blood Pressure, From Citrus Fruits To Broccoli

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7 Foods That Can Prevent High Blood Pressure, From Citrus Fruits To Broccoli

High blood pressure can be prevented in several ways.

Lifestyle changes, including dietary modifications, can help lower blood pressure levels to an optimal range and reduce the risk of heart disease.

Following a nutritious and heart-healthy diet is recommended for everyone with high blood pressure.

A healthy diet is essential for lowering blood pressure and maintaining optimal levels.

Studies have shown that incorporating certain foods into your diet, especially those high in certain nutrients such as potassium and magnesium, can reduce blood pressure levels.

Here are the 7 best foods to prevent high blood pressure, quoted from Healthline.com:

1. Citrus fruit

Citrus fruits may have a strong blood pressure-lowering effect.

They are loaded with vitamins, minerals, and plant compounds that can help maintain a healthy heart by reducing risk factors for heart disease such as high blood pressure.

Research also shows that drinking orange juice can help lower blood pressure.

2. Salmon and fatty fish

Fatty fish is an excellent source of omega 3 fats, which have significant heart health benefits.

These fats can help reduce blood pressure levels by reducing inflammation and lowering blood vessel-narrowing compounds.

Research has linked a higher intake of omega-3-rich fatty fish with lower blood pressure levels.

3. Carrots

Crunchy, sweet and nutritious, carrots are a staple in many people’s diets.

Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acid, which help relax blood vessels and reduce inflammation, which can help lower blood pressure levels.

Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for lowering high blood pressure.

Intake of raw carrots was significantly associated with lower blood pressure levels.

4. Celery

Celery is a popular vegetable that may have a positive effect on blood pressure.

It contains compounds that can help relax blood vessels and lower blood pressure levels.

Among commonly consumed vegetables, intake of cooked celery was significantly associated with lowering blood pressure.

5. Tomato

Tomatoes contain many nutrients, including potassium and the carotenoid pigment lycopene.

Lycopene is significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, may help reduce risk factors for heart disease such as high blood pressure.

Eating tomatoes can lower blood pressure and may help reduce the risk of heart disease and heart disease-related death.

6. Broccoli

Broccoli is known for its many beneficial effects on health, including the health of the circulatory system.

For example, adding these cruciferous vegetables to your diet may be a smart way to lower blood pressure.

Broccoli is loaded with flavonoid antioxidants, which can help lower blood pressure by improving blood vessel function and increasing nitric oxide levels in the body.

7. Spinach

Spinach is rich in nitrates.

It is also loaded with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure.

Spinach soup also lowers arterial stiffness, which can help lower blood pressure and promote heart health.

Eating vegetables like spinach can help lower blood pressure levels.

Studies show that a vegetable diet can lower the risk of high blood pressure.

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