Food that lowers blood pressure

Following the problem of high blood pressure or hypertension, the National Institutes of Health (NIH) recommended healthy eating practices as remedy. It, therefore, recommended an eating plan, called, “Dietary Approaches to Stop Hypertension (DASH).” DASH features foods that are low in saturated fat, total fat, and cholesterol, with a particular focus on fruits, vegetables, and low-fat dairy. The recommended food, full of nutrients, according to NIH, not only supports overall health but also lower blood pressure. They include: Cold water fish Cold-water fish are rich in anti-inflammatory Omega-3 fats, which are famous for their cardiovascular benefits. In particular, Omega-3s lower blood pressure and reduce the risk of heart attack and stroke. Wild (not farmed) salmon, tuna, mackerel, cod, trout, halibut, herring, and sardines are among the best sources. Omega-3 are essential fatty acids. The human body can’t make them, so we need to get them from the food we eat. It acts as a natural blood thinner, making it easier for the heart to pump blood around the body. Less viscous (thick) blood is also less likely to form clots in veins and arteries. According to the joint guidelines from the FDA and the EPA, two six-ounce servings per week of most cold-water fish is a safe amount for most people, including pregnant women and nursing mothers. Broccoli Broccoli is hailed as a super-food because of its powerful antioxidant and anti-inflammatory properties. It is famed for lowering blood pressure, being a potent package of fiber, potassium, calcium, magnesium, and vitamin C One cup of steamed broccoli provides more than 200 per cent of the vitamin C you need each day. Whole-grain oats In a 12-week study comparing whole-grain oat-based cereals to refined wheat-based cereals, researchers reported that 73 per cent of hypertensive participants in the oats group were able to cut out their anti-hypertensive medications, or reduce them by half. The remaining participants also experienced significantly reduced blood pressure. The fiber and magnesium found in oats have beneficial effects on blood pressure. In addition, oats slow atherosclerosis, the plaque buildup that occurs in blood vessels. One serving (about three-fourths of a cup) of whole-grain oats per day, or at least six servings per week is good. For a boost of blood-pressure-lowering calcium and potassium, eat whole-grain oatmeal topped with skim milk (or unsweetened soy milk) and banana, or sprinkle oat bran on cereal and salads. Loose oats also make an excellent thickener for soups and stews.