What Vegetables Help To Lower Blood Pressure? A Hypertensive’s Shopping Guide

By Paul J Johnson

We have all heard that reducing the levels of salt in our diet can help reduce high blood pressure. But did you know that there are other foods that can actually help the body reduce high blood pressure and potentially accelerate blood pressure reduction? The main food group that seems to have the most beneficial impact on high blood pressure, as part of a controlled diet is vegetables. So, what vegetables help lower blood pressure you ask?

Well, first let have a quick look at why there has been a huge escalation in the numbers of people diagnosed with high blood pressure, and why the numbers are set to continue to rise.

Many experts blame the increase on westernized lifestyle, and the many unhealthy options this sort of life style leaves open to us. Some of the factors that are considered to contribute and increase the risk of high blood pressure include:

* Inactivity and a sedentary lifestyle

* Being overweight or obese

* Smoking

* Consuming excessive alcohol

* Having an unhealthy diet

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* Living under stress

These lifestyle factors are mostly associated with people living in industrialized nations and as other countries develop, it has been estimated that number of cases of people who suffer from hypertension will increase to approximately 1.56 billion by 2025.

Elevated blood pressure is very easy to diagnose, it just takes a couple of minutes in the doctor’s surgery and you will be aware of whether there is a problem or not. However, a person does not generally feel any symptoms of high blood pressure, which is why it is often referred to as the silent killer.

Once diagnosed, your doctor will develop a treatment plan specific to your situation, medical history and lifestyle. This may include medication, dietary changes and lifestyle changes.

Changes to diet have for many years shown to have a beneficial impact on those suffering with high blood pressure, and not just because the diets restrict those foods that elevate blood pressure like salt, alcohol and foods that are high in fat.

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A diet designed to reduce hypertension will consist of mainly fruit and vegetables, lean meats, fish and starchy foods (complex carbohydrates).

Generally it is recommended that a person increase their intake of fruit and vegetables to between 8 and 10 portions per day. One of the properties of many vegetables and fruits is that they contain high levels of either potassium and/or magnesium, which have in studies shown to lower blood pressure.

Vegetables which are rich in potassium include:-

Potatoes

Broccoli

Artichokes

Zucchini

Carrots

Cauliflower

Legumes – Pinto beans or chickpeas or lentils

Whilst vegetables that contain high levels of magnesium include potatoes and legumes.

A study carried out at Tulane University analyzed 25 clinical trials and showed a diet that was high in fiber as well as being rich in vegetables and fruit could have a positive effect on a reducing blood pressure.

In fact the evidence went on to show that high quantities of fiber can not only help to lower high blood pressure but can also help to improve a person’s blood pressure levels even when they are normal and healthy, and again vegetables and fruit is high in fiber.

Although this article has explored what vegetables help to lower blood pressure, it is clear that eating only the vegetables mentioned may mean an unbalanced diet. Be sure to include fresh fish and lean meats and drink plenty of water throughout the day. Discuss any dietary changes with your doctor.

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This entry was posted on Thursday, November 1st, 2018 at 2:41 am and is filed under Dentist. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.

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