Reviewed by dietitian Jessica Ball
Getty Images / Felix Hernandez Rodriguez / Vladislavmakarov
-
There are several factors that affect blood pressure levels, not just sodium intake.
-
Healthy carbohydrates can provide nutrients like potassium, fiber, vitamins and minerals, supporting healthy blood pressure and overall heart health.
-
Include foods like fruits, beans, yogurt and oats in your diet to get the benefits.
About 1 of 2 American adults suffer from high blood pressure, which puts them at increased risk of stroke, heart attack and other undesirable results. When a person is diagnosed with hypertension, the first diet tip that is usually given is to limit the consumption of sodium in the diet. While this may be a good idea, there are many other nutrients that can work. Following dietary methods to prevent high blood pressure or dashed diets has been shown to significantly lower blood pressure. It emphasizes foods like whole grains, vegetables, fruits, non-fat or low-fat milk and dairy products, lean meat, poultry, fish, nuts, seeds, beans and healthy fats.
If you are a carb lover and have high blood pressure, the good news is that the dashboard diet includes foods with a variety of carbs. Choosing foods containing plant-based carbohydrates, such as fruits, vegetables, and whole grains, may help lower blood pressure. In contrast, added sugar from foods such as powdered sugar drinks is associated with higher blood pressure levels and higher risk of hypertension. In limiting carbohydrates like carbohydrates and carbohydrates on carbohydrates, more nutritious and dense carbohydrates are a great rule of thumb when browsing carbohydrate choices. Here are the best carbohydrates for healthy blood pressure levels.
1. banana
Bananas are the favorite of potassium-containing foods, one of the carbohydrates-rich foods that can support healthy blood pressure. Since the American Heart Association recommends that adults with blood pressure above 120/80 increase their dietary potassium intake, including bananas in your diet is a wise choice.
Of course, you can simply peel off the banana and enjoy it on the go. However, you can also whip some sour cherry cream or chocolate-ice cream protein smoothie to help you add some extra potassium.
2. bean
Beans provide some natural carbohydrates as well as plant-based proteins as well as a range of vitamins and minerals, including healthy blood pressure-supporting magnesium. Additionally, soluble and insoluble fibers, including resistant starch naturally found in legumes, may help support blood pressure control.
Try a bowl without boiled black bean salad or pot chicken and cheese, including more beans in your diet.
3. yogurt
Yogurt has become a popular food in people with healthy guts, thanks to its active and active culture that can help maintain a balanced microbiome. But yogurt is more than just a dairy product that is packaged with probiotics.
In terms of blood pressure support, data show that simple yogurt consumption behavior may help reduce these numbers in a small number of people with high blood pressure. Dairy yogurt naturally contains three effects that support the minerals calcium, magnesium and potassium. Additionally, probiotics found in yogurt may play a separate role in lowering blood pressure.
Yogurt can be used to make a variety of dishes, from mini frozen yogurt parfaits to refreshing fruit and yogurt smoothies. Of course, yogurt can be enjoyed alone, topped with berries and rain honey.
4. watermelon
Watermelon is juicy, naturally sweet and delicious. As an additional bonus, it may support healthy blood pressure levels. A meta-analysis examines how watermelon consumption affects heart health, specifically targeting factors such as blood pressure. The results show that watermelon consumption significantly reduces systolic blood pressure (SBP), indicating how great this fruit can be when trying to keep blood pressure levels for examination.
Try our Watermelon-Smoothie Smoothie to enjoy a delicious watermelon sip.
5. oat
When it comes to grain selection, whole grains (such as oats) are a better option to support healthy blood pressure. Unlike refined grains that usually contain only the endosperm of the cereal, whole grains contain all three parts of the cereal (bran, endosperm, and bacteria), giving these foods a nutritional edge. Whole grains contain more abundant and diverse nutrients with potential health benefits, including more fiber, vitamins and minerals, compared to most refined counterparts. Data suggest a protective association between consumption of more whole grains and risk of hypertension.
Eating large amounts of fiber-rich whole grains may also reduce the risk of hypertension by enhancing the gut microbiota. Oats may be particularly valuable because they contain a fiber called beta-glucan which is associated with lower systolic blood pressure and lower diastolic blood pressure.
For simple recipes that include oats, try our cinnamon roll overnight oats, peanut butter energy balls, or oatmeal with pears.
6. blueberry
Adding a cup of blueberries to your daily diet may not just provide delicious enhancements without added sugar. One study showed that when people ate fresh blueberries, blueberry powder and controls (no blueberries) within a few weeks, although no significant differences between the two groups were found in terms of blood pressure, the study did find that fresh and powdered blueberries slightly improved compounds (nitrates) that might support vascular health.
An older study shows that eating about 1 cup of wild blueberries (the smaller ones usually found in grocery stores) per day may help lower systolic blood pressure.
Blueberries contain fiber, vitamins and minerals that can help people with cardiovascular and overall health for nutrition. Like many other natural blue or purple foods, blueberries contain anthocyanins, a polyphenol that provides these beautiful tints and may occupy the observed blood pressure benefits. Wild blueberries contain more anthocyanins than cultivated blueberries, but all blueberries carry severe anthocyanins.
Whether you prefer blueberry lemon energy balls or blueberry almond chia puddings, they are delicious and help support healthy blood pressure levels.
7. Orange juice
Drinking a 100% orange juice can do more for you than supporting your immune system. Pure OJ is a natural source of potassium, one of the outstanding minerals in the dashboard diet. Citrus fruits, such as oranges used to make 100% OJ, contain an antioxidant called Hesperidin. This antioxidant may play a role in supporting heart health in a variety of ways.
In a randomized controlled trial, people with stage 1 or pre-hypertension consumed 500 ml of orange juice daily for 12 weeks compared to those who drank unlimited calories, vitamin C and citric acid, and had a significantly lower systolic blood pressure.
Drinking on carrot orange juice or frozen orange ing-killer shots can allow you to promote diced protein in a delicious container.
Bottom line
Sodium may be the first thing that comes to mind when managing blood pressure levels. While limiting sodium intake may help, there are a few other things to consider when following the dash diet. That is, certain carbohydrates, such as fruits, beans, yogurt and oats, can provide nutrients such as potassium and fiber, which is crucial for heart health and blood pressure management.
Read the original article about Eatwell
