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7 foods that can lower high blood pressure to normal levels
High blood pressure is a common and serious condition that increases the risk of heart disease and stroke . Along with lifestyle changes, incorporating certain foods into your diet can help lower blood pressure naturally
Here are 7 foods known to effectively lower blood pressure.
Beetroot
Beetroot is rich in nitrates, which help to relax and widen blood vessels , thus improving blood flow. Studies published in the journal "Hypertension" have shown that drinking beetroot juice can lower systolic blood pressure within a few hours. Beetroot can also be added to salads or juices and is considered a heart-healthy option.
bananas
Bananas are rich in potassium, a mineral that helps balance sodium levels in the body and reduces tension in the walls of blood vessels. Eating one banana a day can contribute to better blood pressure control, especially when following a low-sodium diet.
garlic
Garlic contains allicin, a compound known for its vasodilatory and anti-inflammatory properties. Regular consumption of raw or lightly cooked garlic has been associated with a slight decrease in blood pressure, as supported by studies published in the Journal of Nutrition.
leafy greens
Leafy green vegetables such as spinach, kale, and chard are rich in potassium, magnesium, and nitrates, all of which support healthy blood pressure levels. These vegetables also help eliminate excess sodium through urine, reducing pressure on the arteries.
oats
Oats are rich in a type of soluble fiber called beta-glucan, which has been shown to be effective in lowering systolic and diastolic blood pressure. Starting your day with a bowl of oats can promote heart health and improve cholesterol levels.
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