Eating dark chocolate is a great way to incorporate more cacao into your diet, which can help to lower your high blood pressure! The flavonoids in dark chocolate have been found to produce nitric oxide, which causes blood vessels to relax and lower high blood pressure.
Dark Chocolate
Dark chocolate is rich in antioxidants and polyphenols, and has been shown in some studies to reduce blood pressure. Dark chocolate has also been shown to reduce LDL cholesterol, making it a heart-healthy snack. Stick to smaller amounts, and choose a dark chocolate that has at least 70% cocoa content.
Some studies suggest chocolate or cocoa consumption is associated with a lower risk of insulin resistance and high blood pressure in adults.
The best type of chocolate for high blood pressure management is bittersweet dark chocolate that is rich in cocoa solids. Any chocolate that has 50 to 90% cocoa solids is called dark chocolate.
Consuming 50 g of cocoa daily will lower blood pressure 2 to 3 mm Hg on average in adults with hypertension.
Cocoa beans, the main ingredient in chocolate, contain naturally occurring polyphenols. There is some evidence that polyphenols help reduce blood pressure and have antioxidant properties.
Avocados are one of the best sources of monounsaturated fats. This type of fat can lower high blood pressure and prevent high blood pressure. A single avocado also has more than 10 grams of blood pressure-reducing fiber.
Eating about 30 calories a day of dark chocolate — just one tiny square — was shown to help lower blood pressure after 18 weeks without weight gain or other adverse effects, according to a study published in the Journal of the American Medical Association (JAMA).
Chocolate contains caffeine, a stimulant that can temporarily raise blood pressure. If you already have high blood pressure, the caffeine in chocolate is likely to raise your blood pressure to a greater degree than if you have normal blood pressure.
Dark chocolate is by far the healthiest form of the treat, containing the least sugar and, because of its cocoa content, higher levels of substances that protect the body's cells.
“Higher intake of dairy foods, such as milk, yogurt, and cheese, especially whole fat dairy rather than low fat dairy, is associated with a lower prevalence of metabolic syndrome and with a lower risk of developing hypertension and diabetes.”
A better diet can help
One serving is equal to one cup of milk, buttermilk or yogurt, or 43 grams of low-fat cheese. Milk products contain key blood pressure–lowering nutrients, including calcium, potassium and magnesium.
Research suggests that consuming milk may benefit your cardiovascular system. An analysis of nine studies that looked at a total of nearly 60,000 people found that consuming just a little more than two cups of milk a day was associated with lower blood pressure.
Peanut butter is high in protein and healthy fats, which can also help reduce blood pressure levels.
Toning-down Hypertension and Breathing Problems – White chocolates contain linoleic acid, which helps to curb hypertension and methylxanthine, which is useful in relaxing the respiratory muscles.
Caffeine is a stimulant found in tea, coffee, cocoa, and some sodas. It excites the central nervous system and increases heart rate, metabolic rate, and blood pressure. 3 These effects, though, are only temporary, and the long-term effects of caffeine consumption may surprise you.
But you might not know that a banana a day keeps high blood pressure at bay. This fruit is packed full of potassium — an important blood pressure-lowering mineral. Potassium helps balance sodium in the body.
Lindt dark chocolate is made with high-quality ingredients and contains a high percentage of cocoa solids, which are responsible for the health benefits of dark chocolate. Lindt dark chocolate is also low in sugar and calories, making it a healthy choice for those looking to improve their health.
Oatmeal is high in fiber and low in sodium. When prepared with a lower fat or nondairy milk, it's the perfect start to the day for anyone with high blood pressure. Try adding cinnamon or nuts for a richer flavor, but avoid adding too much butter or cream.
Study Shows Blueberries Can Reduce Hypertension
One half was given a drink with 200 grams of blueberries, while the other half received a control drink. Researchers tracked the participants' blood pressure over time and noticed a significant drop in blood pressure for the group consuming a daily dose of blueberries.