Maintaining blood pressure within a healthy range is crucial for overall health. Certain everyday foods and drinks, like tea and chocolate, can help naturally support healthy blood pressure levels.
1. Green Tea
Green tea may help lower blood pressure, likely due to catechins, antioxidant compounds found in plants. The catechins in green tea impact blood pressure and the cardiovascular system by:
- Protecting against oxidation
- Reducing inflammation in the veins and arteries
- Inhibiting thrombogenesis (the formation of blood clots)
Research shows that green tea can help lower systolic (top number) and diastolic (bottom number) blood pressure. People with hypertension who have been drinking green tea for three months or more may experience these effects.
2. Turmeric
Turmeric may help people with high blood pressure (hypertension). Although more research is needed, some studies show slight improvements in blood pressure, such as:
- In one review of studies, participants lowered their systolic blood pressure by 1.24 millimeters of mercury (mm Hg) after consuming turmeric for 12 weeks.
- Another study showed women who took turmeric for more than three months saw small reductions in their blood pressure levels.
- Research shows that people with fatty liver disease who took 3,000 mg of turmeric daily for 12 weeks saw decreased systolic blood pressure.
3. Chia Seeds
Several studies suggest chia seeds may lower blood pressure due to their abundance of vitamins, minerals, and antioxidants. Peptides (bioactive proteins) found in chia seeds impact angiotensin-converting enzyme, which is needed to regulate blood pressure.
Research shows that regularly eating 1 tablespoon of chia seeds lowered diastolic blood pressure by 6 to 7 mm Hg. However, more research is needed.
4. Dark Chocolate
Regularly eating dark chocolate may help lower blood pressure. Dark chocolate is rich in flavanols, natural compounds found in cocoa that help improve blood vessel function.
Research found that consuming dark chocolate daily for two to four weeks can improve blood pressure in adults.
5. Beet Juice
Beet juice may lower blood pressure due to its nitrate content. Nitrates convert into nitric oxide, which widens blood vessels and increases oxygen and blood flow.
Research shows that beet juice naturally helps reduce blood pressure. However, it should be used in conjunction with medical treatments for hypertension.
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