July 2022

7 Best Mediterranean Foods for High-Blood Pressure

By Aditi Shenai

Here are the 7 main Mediterranean diet components that are beneficial to people with high blood pressure.

Fatty Fish

Consuming fatty fish high in omega-3 fatty acids has anti-inflammatory properties and lowers oxylipin levels in the blood. It is a compound that constricts blood vessels, resulting in a blockage of blood flow.

Citrus Fruits

As per study,  citrus fruits have antihypertensive properties that help to lower high blood pressure. Vitamin C aids in the removal of excess body fluids, which contribute to high blood pressure.


According to research, anthocyanins in berries increase nitric oxide, which aids in blood vessel dilation. Hence consuming it promotes smooth blood circulation, which lowers blood pressure.


Lycopene, an antioxidant found in tomatoes, lowers bad cholesterol by lowering low-density lipids. Which protects the body from the formation of a blood clot on the inside walls of your blood vessels.

Chia, Flax and Pumpkin Seeds

According to one study, these seeds, particularly flax seeds, contain healthy fats and dietary fibre, and consuming them can help you keep your blood pressure in check.

Green Vegetables

Vegetables like broccoli are necessary for blood pressure regulation because it contains flavonoids, an antioxidant that prevents blood pressure. As a result, eating them helps to prevent the buildup of fatty deposits along blood vessels.

Lean Meat

Lean meat is fat-free meat such as skinless chicken, turkey, fatless red meat, and so on. It is a good choice for any healthy diet because it prevents unhealthy fat deposition in your body.

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