Cholestrol

Can whole-grain foods lower blood pressure?

Researchers have shown that including more whole-grains foods in your diet can reduce the risk of high blood pressure or hypertension. Whole grains are a good source of healthy nutrients, which include potassium, fiber, foliate and magnesium. Whole grain provides the entire edible part of any grain, including oats, whole-grain corn, brown rice, popcorn, whole-grain barley, whole rye, quinoa and buckwheat.

How it helps to lower blood pressure

Consuming more whole-grain foods can provide many health benefits, which can work together and help to lower high blood pressure by:

  • Increasing your potassium intake, which is linked to reduce high blood pressure.
  • Helping in weight control because whole-grain foods can help you feel fuller for longer period of time.
  • Reducing the blood vessels damage
  • Reducing the risk of developing insulin resistance.

If you have high blood pressure, consuming more whole-grain foods can possibly reduce the need of taking BP-lowering drugs and it can reduce your blood pressure. America’s Dietary guidelines suggested that adults should consume whole-grain foods for at least 85 grams per day, as a part of a healthy diet.

Other Foods That Can Lower Blood Pressure:

  • Potassium rich foods

    like spinach, tomatoes, bananas, melons, oranges, apricots, avocados, prunes, lima beans, milk, poultry and fish have been shown to lower high blood pressure.

  • Magnesium rich foods

    like green leafy vegetables, potatoes, soybeans, oatmeal, whole-grain bread, halibut, black eyed peas and most nuts, especially cashews and almonds are rich in fiber and are good for controlling blood pressure levels.

  • Calcium rich foods

    like orange juice, salmon, tofu, dairy products (low fat products), cereals and spinach are some of the most nutrient foods that can reduce blood pressure as well.

  • Garlic

    is also an excellent food to lower blood pressure. Eating not less than four cloves of garlic each day can significantly reduce blood pressure up to 6 points in diastolic and 11 points in systolic reading.

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