High blood pressure or hypertension is a condition that affects the body’s arteries. It is one of the leading causes of various cardiovascular diseases, kidney ailments, vision disturbances, dementia, and other serious health problems.
According to World Health Organization, hypertension is diagnosed when it’s measured on two different days. Statistically, it is considered hypertension, when the systolic blood pressure on both days is greater than or equal to 140mmHg and the diastolic blood pressure on both days, is greater than or equal to 90mmHg. Most importantly, it could be fatal if the high blood pressure patients don’t get the required treatment on time.
High blood pressure is indeed a condition of concern, and so is the condition of low blood pressure. Low blood pressure patients experience symptoms like dizziness, lightheadedness, blurred or faded vision, nausea, and some even faint if their blood pressure goes low.
Statistically, it is considered low blood pressure when the blood pressure gets as low as 90 mmHg for the systolic and 60mmHG for the diastolic.
When the blood pressure gets higher or lower than usual, it can lead to several health issues that can get fatal in the worst-case scenario. Therefore, it is important to consult a doctor at the earliest. Besides medication, diet plays a vital role in regulating blood pressure instantly.
In this article, we will discuss the various food items you can intake as an instant treatment to control your blood pressure until you reach your doctor. Let’s take a look at this list one by one.
Food and drinks to control high blood pressure
Beetroot has incredible health benefits when consumed in high blood pressure. Several studies have revealed that when you include beetroot juice in your regular diet, you see a noticeable change in conditions like high blood pressure.
According to a report published by Queen Mary University of London, consuming 250 ml of beetroot juice daily has shown improvements in high blood pressure as the results showed a reduction in blood pressure by 8/4 mmHg
Tomato and Tomato products
Tomatoes are rich in nutrients, including potassium and carotenoid pigment lycopene. Various studies have associated lycopene with positive effects on heart health, including reducing blood pressure.
A review of 21 studies has claimed that consumption of tomatoes and tomato products improves blood pressure and reduces the risk of heart disease while controlling other fatal heart-related health conditions.
Citrus fruits, like oranges, lemons, grapefruits, etc., have the ability to lower your blood pressure instantly. Citrus fruits contain vitamins, minerals, and plant compounds that can keep your heart healthy by reducing heart diseases.
A 5-month study on 101 Japanese women revealed that daily lemon juice intake with walking was related to reduced blood pressure.
Salmon and other fatty fish
Salmon and other fatty fish are an incredible source of omega-3 fatty acids, significantly improving your heart health by reducing blood pressure. Besides, omega-3 fats also reduce inflammation and decrease levels of blood-vessel-constricting compounds called oxylipins. Different pieces of research have linked omega-3-rich fatty fish to lower blood pressure levels.
Pumpkin seeds are superfoods packed with nutrition. They are a concentrated source of essential nutrients like potassium, magnesium, arginine, amino acid, etc., that help control blood pressure. Amino acid is an essential nutrient for producing nitric oxide, which is essential for the relaxation of blood vessels.
A study conducted on 23 women revealed that supplementing 3 grams of pumpkin seed oil every day for six weeks led to a significant reduction in blood pressure.
Beans and lentils
Beans and lentils help regulate blood pressure as it contains nutrients that include magnesium, fiber, and potassium. Studies have revealed consuming beans and lentils may lower blood pressure levels.
Besides, a study that included 554 people who switched to beans and lentils instead of other foods lowered SBP in people with or without hypertension.
Berries are known to have tremendous health benefits, including their ability to reduce heart diseases that commonly occur because of high blood pressure.
Berries are a rich source of antioxidants, including anthocyanins that have been shown to increase nitric oxide levels in the blood, promoting the reduction of blood-vessel-restricting molecules that reduce blood pressure levels.
Raspberries, blueberries, chokeberries, strawberries, and cloudberries are some common berries known for their impressive health benefits, lowering blood pressure.
Carrots are high in phenolic compounds, like p-coumaric, chlorogenic, and caffeic acids, that contribute to relaxing blood vessels and reducing inflammation, leading to lower blood pressure levels.
This sweet, crunchy, and nutritious vegetable can be consumed raw or cooked into various dishes. A study conducted on 2,195 people aged between 40 and 59 found that consuming raw carrots reduced blood pressure levels.
Celery is a popular veggie used in the majority of dishes for garnishing. You’ll be surprised to know that celery has impressive health benefits, including its role in reducing blood pressure.
The same study associated with the consumption of raw carrots showed results for celery intake that revealed a reduction in blood pressure.
Adding broccoli to your diet can result in several health benefits, including improvement in your circulatory system. This crunchy vegetable contains flavonoid antioxidants, which lowers blood pressure by enhancing the functioning of the blood vessels by increasing nitric oxide levels in your body.
A study on 1,87,453 people revealed that those who consumed four or more servings of broccoli per week had a lower risk of high blood pressure than those who consumed this vegetable once a month.
Greek yogurt is a nutrition-rich dairy product packed with minerals like potassium and calcium that help regulate blood pressure.
A review of 28 studies revealed that consuming three servings of dairy daily resulted in a 13% lower risk of high blood pressure. Furthermore, 200 grams of dairy intake per day resulted in a 5% reduction in the risk of hypertension.
Foods and drinks to regulate low blood pressure
Low blood pressure, also known as hypotension, is when your blood pressure gets under the normal 90/60 mm Hg range. The symptoms of low blood pressure include blurry vision, fainting, dizziness, trouble concentrating, lightheadedness, etc. The foods and drinks that help control low-blood pressure are discussed below.
Drink lots of fluids
Lack of fluids or dehydration decreases the blood volume, causing blood pressure to drop. Therefore, to regulate your blood pressure, it is essential to stay hydrated, especially when you have a strict workout regime.
Most of the time, people suffer from low blood pressure immediately after their workout session. This is because of the loss of sweat and essential fluids from the body. Keeping your body hydrated will prevent this condition and keep your blood pressure intact.
Consume foods rich in vitamin B-12
Lack of vitamin B-12 can result in anemia, leading to low blood pressure and fatigue. Foods rich in vitamin B-12, like fortified cereals, eggs, aminal meats, nutritional yeast, etc., provide the necessary energy to the body to maintain your blood pressure.
A healthy diet rich in vitamin B-12 is one of the best ways to regulate low blood pressure.
Consume foods rich in folate
Lack of folate can also lead to anemia, resulting in low blood pressure. The food items rich in folate include beans, lentils, asparagus, citrus fruits, leafy green vegetables, liver, and eggs.
Besides, foods rich in folate can also help prevent or treat heart disease, cancer, cognitive decline, and even congenital disabilities.
Increase salt intake
The American Heart Association recommends consuming a maximum of 2300 milligrams of sodium daily, which equals a teaspoon of iodized salt. Salt is considered one of the essential food ingredients to boost blood pressure.
Therefore, you should include items like canned soup, cottage cheese, smoked fish, and pickled items in your food to get instant benefits.
Drink Caffeinated drinks
Some researchers believe that caffeine causes your adrenal glands to release more adrenaline, which increases your blood pressure instantly. Therefore, if you suffer from low blood pressure, you can instantly give it a boost with a caffeinated drink.
Caffeine consumed in the form of candy or drink may immediately spike up your blood pressure by stimulating the cardiovascular system or boosting the heart rate. People who drink caffeinated beverages regularly have a higher average blood pressure as compared to the ones who don’t.
These are some of the foods that can control your blood pressure and help you maintain your health in the best form. Besides including a healthy diet in your routine, you should also focus on maintaining an active lifestyle. Indulge in a workout session that helps you regulate your blood pressure and focus on other aspects of your health. If you are already a heart patient, consult a fitness expert to get the best workout plan designed according to your body. In addition, blood pressure patients should also focus on consuming smaller meals at regular intervals so that they don’t experience a dramatic drop or rise in their blood pressure.