Food items which helps to control blood pressure

About 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure values  of 130 mm Hg or more, diastolic blood pressure of more than 80 mm Hg, or both. Lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease. Here are some best foods for high blood pressure.

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Citrus fruits

Citrus fruits, like grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They’re rich in vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure.

Fatty fish

Fatty fish is a good source of omega-3 fats, which have important heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-reducing  compounds called oxylipins.

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Pumpkin seeds

Pumpkin seeds are concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is important for blood vessel relaxation and blood pressure reduction.

Berries

Berries are a rich in antioxidants, including anthocyanins, which are pigments that give berries their vibrant color. Anthocyanins increase nitric oxide levels in the blood and reduce the production of blood-vessel-reduce molecules, which may help reduce blood pressure levels. However, more research in humans is needed to confirm these potential mechanisms.

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Carrots

Carrots contain phenolic compounds, like chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels.

Pistachios

Pistachios are nutritious, and their consumption has been linked to healthy blood pressure levels. They’re rich in a number of nutrients essential for heart health and blood pressure regulation, including potassium.