5 foods that lower blood pressure and support heart health

Healthy, balanced meals are essential for lowering blood pressure and maintaining good heart health.

New Delhi: Diet plays an important role in heart health. Various studies have been conducted around the world suggesting that certain foods in your daily diet, especially those high in specific nutrients like iron, protein, potassium, and magnesium, lower your blood pressure.
High and uncontrolled blood pressure puts you at risk for heart disease, stroke, and even kidney failure.

According to health experts, more than one billion people in the world suffer from high blood pressure, known as systolic blood pressure with values ​​of 130 mm Hg or more, and diastolic blood pressure of more than 80 mmHg.

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We look at some foods that can help and how to incorporate them into the diet for a healthy life.

  1. citrus fruits: Citrus fruits are a powerhouse of vitamins and minerals that significantly help maintain blood pressure. Oranges, lemons, pineapples and grapefruits contain antioxidants called flavonoids which control blood pressure.
  2. Natural yogurt: Yogurt is a fermented milk product. It helps lower systolic and arterial blood pressure, while maintaining gut health. Heart patients should consume unsweetened yogurt without added sugar for maximum benefits.
  3. Cinnamon: Cinnamon is a powerful spice that not only enhances the flavor of food but also keeps blood pressure in check. According to doctors, daily consumption of about 2-3 grams of cinnamon can significantly reduce blood pressure, while maintaining it.
  4. Lentils and legumes: Packed with good protein, legumes and lentils should be added to every meal to support heart health. These legumes help control cholesterol levels and provide the fiber needed to maintain a healthy heart.
  5. Many people also eat lentils as an alternative to red meats like beef and add them to salads and soups to enhance the flavor of foods.
  6. Garlic: With antibiotic and antifungal properties, garlic is a superfood. It contains an active ingredient called allicin which helps reduce blood pressure and stiffness in the arteries and maintain optimal cholesterol levels.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting any fitness program or making any changes to your diet.

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