You probably already know that tackling high blood pressure requires a combination of medicines and dietary changes.
There’re quite a few foods that are known to help lower your blood pressure.
Recent research has shown that fiber-rich foods are promising, too.
Fiber is already known to help with digestive issues and weight control.
Today you’ll learn how it fights high blood pressure as well.
In one clinical study, researchers made a group of people take fiber in the amounts of three grams to a hundred and twenty-five grams per day.
Their blood pressure levels were monitored after eight weeks, the results showed that both the upper and the lower numbers on the blood pressure chart had reduced.
In another study, a total fiber consumption of about seven grams per thousand kilo-calories was evaluated.
This significantly lowered the upper blood pressure reading.
There’ve been numerous other studies that have shown that a diet high in fiber reduces blood pressure.
Dietary fiber works in numerous ways to reduce your blood pressure.
It’s known to increase the release of nitric oxide in the bloodstream.
This is a compound that dilates the blood vessels so that blood flow increases.
Thus, the strain on the blood vessels is lowered.
In turn, your blood pressure goes down.
Fiber also blocks the absorption of sodium.
Sodium induces water retention in the body.
High sodium levels cause your blood pressure to spike.
Additionally, fiber improves the health of your heart.
A healthy heart directly relates to normalized blood pressure.
Now that you know how important fiber is for maintaining your blood pressure, let’s take a look at which foods you should eat.
Thankfully, nature provides a variety of options.
There are two types of dietary fibers you could consume.
These are soluble fibers and insoluble fibers.
Soluble fibers are those that dissolve in the liquid produced by the stomach.
They’re easily digested.
Insoluble fibers, on the other hand, are the roughage your stomach can’t process.
These fibers move through your intestines and take all the other bad compounds along with them.
So, even though they aren’t digested, they’re great as digestive aids.
Some of the sources of soluble fibers that you could add to your daily diet are fruits, oats, barley, rice bran, and cereals.
Among fruits, apples, strawberries, and citrus fruits are your best bets.
Beans that are rich in soluble fibers include pinto beans, lentils, and peas.
Get your dosage of insoluble fibers from whole grains such as wheat bran and brown rice.
Nuts and seeds are also great sources.
Additionally, you might want to include root vegetables such as beets, carrots, potatoes, and parsnips.
You could also take fiber pills as dietary supplements, if your overall consumption through food isn’t enough.
But remember to always talk to your doctor before taking supplements.
High fiber foods are easy to include in your diet.
They’re available and affordable for everyday consumption.
Making the right dietary choices today could have a long-term effect on your blood pressure numbers.
Also, it’s not just your blood pressure, but your overall health that you need to think about.
Adequate consumption of dietary fiber might prevent several chronic conditions such as blood sugar, digestive issues, and heart problems.
So if you want to lower your blood pressure, start adding more fiber to your meals.