Tip of the day: Eat this antioxidant rich food to lower your blood pressure and improve heart health

Add this special fruit to your diet which offers great benefits, especially for hypertension patients.

High blood pressure is the precursor to several concerning health issues, bordering on life-threatening emergencies. The American Heart Association states that if high blood pressure, also known as hypertension, is not controlled, then one is at risk of: heart attack, stroke, heart failure, kidney disease, kidney failure, vision loss, sexual dysfunction, heart disease and atherosclerosis.

Why is high blood pressure harmful?

Heart attacks may occur if hypertension is not treated. (Pexels)

Extension damage occurs when blood pressure is high for a long time, as the blood vessel walls take the brunt of it, developing tiny tears.

The American Heart Foundation further explained that, to repair these areas, the body sends special cells. Over time, substances like cholesterol and fats also begin to build up at these damaged sites, resulting in plaque. This causes the arteries to become narrower, leading to strokes and heart attacks.

Diet and special foods

Blueberry is favourable for high blood pressure. (Picture credit: Freepik)

Managing high blood pressure becomes non-negotiable. British Heart Foundation spotlighted the DASH diet (Dietary Approaches to Stop Hypertension). This diet is heart-healthy and designed to provide all the critical nutrients necessary to alleviate the risk hypertension poses. It typically includes fruits and veggies, whole grains, and fat-free/low-fat dairy products, while limiting high saturated fat foods and sugar-sweetened beverages and sweets.

One fruit that is frequently mentioned in studies time and again is blueberries. A 2014 study found that daily blueberry consumption may reduce blood pressure and arterial stiffness, especially in postmenopausal women who have a high risk of developing hypertension because of estrogen drop.

Similarly, a 2019 study revealed that if one eats 200 grams of blueberries, about one cup daily, it improves blood vessel function. It also lowers the systolic blood pressure, which is the top number in a blood pressure reading. Blueberry is nutritionally-dense, containing antioxidants, vitamin C, vitamin K, potassium and fibre.