![]() But, having a diet rich in foods with certain nutrients (like potassium) may help lower or maintain healthy blood pressure over the long term.Įxperts recommend the DASH diet for people with high blood pressure or those looking to maintain optimal levels. ![]() No single food can “quickly” lower blood pressure. The following includes frequently asked questions about foods that may help reduce or prevent high blood pressure. Lean meats can be part of a balanced eating plan for lowering blood pressure if they meet your personal taste, budgetary, and cultural food needs. ![]() Of eight possible different protein sources, including unprocessed red meat and poultry, people with the highest variety score (four different proteins or higher) had a 66% lower chance of developing high blood pressure ( 43). Research from scientists in China supports varying your protein sources for a lower possibility of developing high blood pressure. Lean animal proteins might include any of the following meat or poultry foods that provide high quality protein and nutrients involved in blood pressure management:Īn older study with a small sample of older adults with elevated blood pressure found that when lean pork was substituted for chicken or fish in a modified DASH (Dietary Approaches to Stop Hypertension) diet for 6 weeks, it lowered blood pressure comparable to a more traditional DASH diet ( 42). The United States Department of Agriculture defines “lean meat” as any meat with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams (about a 3.5-ounce serving). Longer studies may help researchers better understand how nuts or seeds may lower blood pressure. Scientists believe the conflicting results could be because clinical studies involving nuts or seeds and blood pressure measurements might be too short in time to identify any potential effects on lowering blood pressure ( 16). While some research shows a positive relationship between eating nuts or seeds and lower blood pressure, the evidence is mixed in clinical studies ( 13, 14, 15). Arginine is an amino acid needed to produce nitric oxide, an essential compound for blood vessel relaxation and blood pressure reduction ( 12). Many nuts and seeds offer a concentrated source of nutrients important for blood pressure control, including fiber and arginine. Examples of nuts and seeds to eat as part of a balanced diet focused on lowering blood pressure include: Nuts and seeds may have a beneficial effect on blood pressure. More recent clinical research does not show a similar effect of high-nitrate leafy greens on lowering BP, so additional studies are needed to further explore these results ( 11). It’s also loaded with antioxidants, potassium, calcium, and magnesium, which can support heart health ( 10).Īn older, small study of 27 people found that those who ate 16.9 ounces (500 milliliters) of a high nitrate spinach soup daily for 7 days experienced reductions in both SBP and DBP, compared with those who consumed low nitrate asparagus soup ( 10). Spinach is a leafy green high in a plant-based compound known as nitrate, which may lower blood pressure. For instance, 1 cup (175 grams) of cooked Swiss chard delivers 20% and 36% of your daily potassium and magnesium needs, respectively ( 8).Ī 2022 study found that among females with high sodium levels from their diet, every 1 gram increase in daily potassium from the diet was linked with a 2.4 mm Hg lower SBP ( 9). These leafy greens are a source of the nutrients such as potassium and magnesium, which support optimal blood pressure levels. Swiss chard and spinach are two examples of leafy greens that may help lower blood pressure.
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