Maintaining healthy blood pressure is essential for protecting your heart, kidneys, and overall health.
Certain foods can support blood vessel function, improve circulation, and help regulate blood pressure levels.
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Incorporate blueberries into smoothies or enjoy them as a standalone snack; either way, they contribute to healthier blood pressure levels.
A study shows that consuming just one cup of blueberries weekly might reduce the risk of high blood pressure. Additional research links blueberry anthocyanin flavonoids with decreased blood pressure.
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A study published in Nutrition, Metabolism and Cardiovascular Diseases found that walnut consumption is associated with lower diastolic blood pressure, reduced waistlines, and less abdominal obesity. A 2019 clinical trial suggested eating walnuts as part of a low saturated fat diet may also reduce central blood pressure.
Nutrition, Metabolism and Cardiovascular DiseasesConsider adding walnuts to oatmeal or salads, spreading walnut butter on toast, or snacking on them directly.
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A morning glass of 100% orange juice naturally provides potassium, a key nutrient emphasized in the heart-healthy DASH diet.
You'll also get a substantial amount of hesperidin, a flavonoid present in citrus fruits. Hesperidin may help lower blood pressure in those with hypertension.
A recent clinical trial involving adults with pre- or hypertension found that daily consumption of 500 mL of orange juice led to an average reduction of 6.35 mmHg in blood pressure.
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Watermelon is rich in potassium, l-citrulline, and lycopene, which are nutrients linked to lowering systolic and diastolic blood pressure levels.
L-citrulline may help reduce blood pressure in specific populations. Lycopene, the antioxidant giving watermelon its red-pink color, has been associated with positive effects on high blood pressure among other heart-health benefits.
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Regular consumption of pears may improve blood pressure in adults suffering from metabolic syndrome.
A study in Food and Function found that eating pears daily for 12 weeks aided in lowering systolic blood pressure and pulse pressure.
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Oily fish such as salmon and trout are excellent sources of omega-3 fatty acids, which may help reduce blood pressure levels for many people.
The American Heart Association recommends one to two seafood meals per week as a way to reduce the risk of negative cardiac outcomes and maintain healthy blood pressures.
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Lentils are full of heart-healthy nutrients like potassium and magnesium. A review study found that substituting other foods with lentils and beans in one's diet resulted in lowered systolic blood pressure.
Whether enjoyed as a part of sauce, soup, or simply as a side dish, adding lentils to your dietary routine could enhance your blood pressure health.
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Yogurt provides potassium and calcium, two nutrients that promote heart health. A review concluded that consuming three servings of dairy daily was linked to a 13% lower risk of developing high blood pressure.
When selecting yogurt, opt for varieties without added sugars. Fruit can be added for a hint of natural sweetness and additional nutrition.