7 foods to naturally lower blood pressure, including beans and lentils

More than one billion people around the world suffer from high blood pressure, which is one of the most important risk factors for various heart diseases, but blood pressure can be controlled through eating healthy food and introducing simple lifestyle changes, such as exercising, in this report we learn about 7 Foods to naturally lower blood pressure, according to the "Times of India" website.

The rate of high blood pressure

When a person's systolic blood pressure (the top number) is more than 130 mm Hg and diastolic blood pressure more than 80 mm Hg, then the person is said to have high blood pressure.

7 foods to naturally lower blood pressure, citrus fruits

 

Citrus fruits

Not only are citrus fruits good for our immunity, but they also have powerful blood pressure lowering effects and are full of minerals, vitamins, and various pant compounds that help keep your heart healthy and reduce the risk of high blood pressure.

A study in Japanese women found that consuming lemon juice daily when paired with walking lowered systolic blood pressure.

 Fatty fish

Fatty fish is rich in omega-3 fatty acids, which is great for heart health. These fats help lower blood pressure by reducing inflammation and oxylipins, which are compounds that narrow blood vessels.

Studies have linked high intake of omega-3 fatty acids with lower blood pressure levels.

pumpkin seeds

Pumpkin seeds are full of nutrients that help control blood pressure. It contains magnesium, potassium and arginine, all of which are necessary to relax blood pressure and thus reduce it.

You can include pumpkin seeds or pumpkin oil in your daily diet to lower blood pressure.

Beans and lentils

Beans and lentils are rich in fiber, potassium and magnesium, which help lower blood pressure Various studies have shown that including beans and lentils in your diet helps lower blood pressure levels.

A review of 8 studies found that beans and lentils, when substituted with other foods, significantly lowered systolic blood pressure in people with high blood pressure.

 Raspberries

Berries are rich in health benefits, as they are rich in antioxidants

The anthocyanin antioxidants in berries increase the level of nitric oxide in the blood and reduce the production of molecules that constrict blood vessels, which helps lower blood pressure levels.

Pistachios

Pistachio consumption has been linked to healthy blood pressure levels. Pistachios are high in various nutrients, including potassium, which helps lower blood pressure.

A review of 21 studies found that eating pistachios had a stronger effect on lowering systolic and diastolic blood pressure.

carrots

Carrots are high in phenolic compounds such as chlorogenic, camaric and caffeic acids that help relax blood vessels and reduce inflammation, which in turn helps lower blood pressure.