High blood pressure is often called the 'silent killer,' as it has no symptoms but silently increases the risk of heart disease and stroke.
According to cardiologists, instead of just cutting salt, a holistic approach through diet can have a profound impact on blood pressure.
Here are four foods that are good for blood pressure and recommended for daily consumption by cardiologists, according to the health website Eating Well.
Berries
Cardiologist Marc Katz of the American College of Cardiology recommends prioritizing antioxidant-rich fruits like berries. Berries are a treasure trove of powerful polyphenols that help support overall vascular health.
Clinical evidence suggests that berries such as strawberries and blueberries have the potential to improve blood pressure levels in people with high blood pressure.
Berries are a treasure trove of powerful polyphenols that help support overall vascular health.
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Almond
Almonds are a source of healthy fats, fiber, and essential minerals. Dr. Katz explains: Research shows that a small handful of almonds a day helps improve both diastolic blood pressure and bad cholesterol levels.
Furthermore, almonds are a rich source of magnesium, which plays a crucial role in regulating blood pressure by helping to relax blood vessels, which is essential for maintaining healthy blood circulation.
Seafood
Dr. Jack Wolfson, a physician working in the US, stated: Seafood is one of the most nutrient-rich foods for cardiovascular health.
Omega-3 fatty acids in fatty fish (such as salmon, mackerel, herring, and sardines) help improve endothelial function and arterial flexibility. Additionally, seafood contains taurine, which supports nitric oxide production and maintains healthy vascular tone.
Unsweetened yogurt and fermented milk
Gut health and cardiovascular health are directly linked. Fermented dairy products such as plain yogurt and fermented milk help regulate inflammation and improve mineral absorption.
Studies show that people with high blood pressure who drank one container of fermented milk every day experienced a significant reduction in systolic blood pressure after 28 days. Healthy gut bacteria help reduce exposure to endotoxins that are harmful to blood vessels.
Expert advice
Dr. Katz emphasized that in addition to the four foods mentioned above, for best results, attention should be paid to a varied diet, regular exercise, and sufficient sleep, according to Eating Well.