Green tea does not need any hype, because it has been in the headlines and the spotlight since time immemorial. It has been labelled the “golden key” to many health benefits like weight reduction, reducing the risk of chronic diseases, and promoting cognitive function.
High blood pressure or hypertension is also not a new term to us all. It has been an ongoing “silent killer” for years, causing an increased risk of developing heart disease, heart failure, and stroke. The sad truth is, the rates at which high blood pressure is spreading is alarming. We’re now in search of natural and more efficient solutions to manage it.
You may know the health benefits of green tea in weight loss and promoting mental and cognitive well-being, but are you aware of the effects of green tea consumption on blood pressure? No? You’re in luck! Today we will be answering the question, is green tea good for blood pressure?
Let’s Talk High Blood Pressure
Before we move into drinking green tea to reduce blood pressure levels, we must first understand, what is considered high blood pressure. Hypertension or high blood pressure is a condition caused by a higher-than-normal pressure of blood flow in your blood vessels.
When measuring your blood pressure, two figures are significant:
- Systolic Blood pressure: The upper number measures the pressure with which your heart pumps out blood.
- Diastolic blood pressure: The lower number measures the pressure in your heart when it’s relaxing and filling with blood. This is the pressure when your heart is at rest, between beats.
Systolic blood pressure levels of 120mmHg and diastolic blood pressure levels of 80mmHg are considered normal blood pressure levels. When you measure your blood pressure and the systolic blood pressure reading is 180mmHg and the diastolic blood pressure reading is 120mmHg, please call 911.
These readings are considered stroke-level blood pressure and anyone with such high levels of blood pressure is in a hypertensive emergency. Whether or not you have the signs and symptoms of stroke with these readings, seek immediate medical attention.
What can cause an increase in systolic blood pressure and diastolic blood pressure? Unhealthy lifestyle choices like a sedentary lifestyle and poor dietary choices, smoking, and excess alcohol consumption. Other metabolic risk factors for high blood pressure are obesity and diabetes. Obstructive sleep apnea can also lead to an increased risk of developing high blood pressure.
High blood pressure levels are cardiovascular risk factors that can lead to heart disease, stroke, and heart failure. Regularly check your blood pressure to monitor your systolic blood pressure and diastolic blood pressure levels to detect and manage any issues that arise as early as possible. A ketogenic diet will lower and help you keep your blood pressure low.
What Kind Of Tea Is Good For High Blood Pressure?
You have always known excess consumption of tea and other caffeine-rich drinks elevate blood pressure levels. Many of us have been asked to reduce caffeine intake to lower blood pressure. However, research has shown that some tea consumption can help reduce blood pressure levels. These include:
Stress and anxiety can cause a temporary rise in blood pressure levels. Chamomile tea indirectly lowers blood pressure. It reduces levels of stress and anxiety in individuals with chronic conditions, improving cognitive function and mood.
In diabetics, chamomile tea may lower blood sugar levels reducing damage to blood vessels that leads to high blood pressure.
Although more research is needed to investigate how oolong tea can lower blood pressure, some research has shown this tea consumption can have health benefits for cardiovascular disease patients.
A clinical trial showed a decrease in low-density lipoprotein (LDL) cholesterol, and increased plasma adiponectin levels and HDL cholesterol in type 2 diabetes and coronary artery disease (CAD) patients. Other clinical trials reported that oolong tea consumption was associated with reduced odds of dyslipidemia and lower blood total cholesterol.
Flavonoids in oolong tea also lower blood sugar levels and reduce insulin resistance which are risk factors for obesity and diabetes, both cardiovascular risk factors. Oolong tea contains tea polyphenols like ECG and theaflavins which are antioxidants that could reverse neurodegenerative disease pathophysiology.
Hibiscus tea is also labeled as one of the “power” tea thanks to its numerous health benefits. It contains antioxidants that protect against inflammation and oxidative stress. In addition, hibiscus tea consumption leads to a significant reduction in blood pressure, weight, and cholesterol.
A controlled clinical trial on pre-and mildly hypertensive adults not taking anti-hypertensive medication and drinking hibiscus tea showed that hibiscus tea consumption reduced blood pressure, with a greater response to hibiscus treatment on systolic blood pressure and less impact on diastolic blood pressure.
Hibiscus can reduce blood pressure because it contains the flavonoids delphinidin-3-sumbubioside and cyanidine-3-sumbubioside. It also contains phytochemicals, diuretics, and angiotensin-converting inhibitors that contributed to reduced blood pressure and reduced risk of cardiovascular disease.
A randomized controlled trial on healthy adults who were regular black tea consumers reported lower systolic blood pressure and diastolic blood pressure levels. A meta-analysis of the effects of black tea on endothelial dysfunction concluded that moderate tea intake significantly enhanced endothelium-dependent vasodilation, promoting endothelial function.
Another mechanism that black tea uses to lower blood pressure is the effects of black tea flavonoids on body weight and visceral fatness. Randomized controlled trials have shown that black tea consumption improves cardiovascular health. A randomized controlled trial on normal and obese adults showed that black tea consumption inhibited weight gain, reduced waist circumference and waist-to-hip ratio, improving body weight and body mass distribution.
Finally, to today’s star of the show, green tea. Green tea intake is widespread worldwide with most celebrities and famous cookbooks singing its praises. Green tea consumption is associated with weight loss, improving associated metabolic risk factors, and a significant reduction in blood pressure.
A meta-analysis of green tea on anthropometric measurements showed that green tea catechins consumption significantly reduced body mass index (BMI). This would be a good dietary approach for obese adults to manage weight and lower the risks of developing hypertension.
A meta-analysis of 13 randomized controlled trials showed that green tea consumption lowered plasma low-density lipoprotein-cholesterol and total cholesterol concentration. Green tea intake significantly reduces systolic and diastolic blood pressure in low-dose green tea polyphenols, when caffeine intake was reduced and when tea consumption was long-term.
Green tea contains flavonoids, in greater amounts than black tea that help control blood pressure. It also contains tannins and catechins with antioxidant properties that help reduce oxidative stress and inflammation.
We will discuss how green tea works to control blood pressure in more detail later in the article. Now, let’s dive into all things green tea!
What Is Green Tea?
Green tea is a tea made from Camellia sinensis. This plant also makes regular tea, but green tea leaves undergo less oxidation than oolong tea or black tea. The less oxidation in green tea is what makes it greener because it undergoes little browning.
Green tea is also a better choice than black tea in the management of high blood pressure because the lack of oxidation preserves green tea polyphenols. The green tea polyphenol, epigallocatechin gallate (EGCG) gives green tea leaves their characteristic green color.
With or without adding low-carb sweeteners to green tea, it contains nearly no calories and is low in fats, proteins, carbohydrates, and sugars. It does contain small amounts of vitamin B, potassium, sodium, magnesium, copper, zinc, and amino acids. Green tea contains 2% to 4% caffeine content.
Green Tea Nutritional Information
One cup of green tea contains:
- Energy: 2.45 kcals
- Total sugars: 0 g
- Carbohydrates: 0 g
- Fat: 0 g
- Water 245 g
- Fat: 0.5 g
- Iron: 0.05 mg
- Magnesium: 2.5 g
- Potassium: 19.6 mg
- Sodium: 2.45 mg
- Zinc: 0.025 mg
What Are The Health Benefits of Green Tea Consumption?
Consuming green tea has numerous health benefits, which include:
Improved Oral Health
Green tea catechins are associated with improved oral health benefits. Scientific research is being carried out to investigate the health effects of green tea on oral health. These health effects are attributed to the antibacterial and antimicrobial properties of green tea which can lower infections.
Other research suggests that green tea can be used to treat bad breath by immediately reducing the concentration of volatile sulphur compounds in mouth air. Green tea can be used to temporarily reduce oral malodor due to its antibacterial and deodorant properties.
Increases Fat Metabolism and Weight Loss
Every weight loss guru mentions drinking green tea as one of the healthiest ways of maintaining a healthy body weight. Green tea consumption increases fat metabolism and promotes metabolic health.
A randomized controlled trial on 10 healthy men to investigate the efficacy of green tea extract on increasing fat oxidation and energy expenditure showed a 4% increase in energy expenditure and a significant reduction in the respiratory quotient. Green tea and green tea extracts can play a role in controlling body composition through activation of fat oxidation and thermogenesis activation.
Green tea catechins are believed to increase energy metabolism which further promotes weight loss. A randomized controlled trial on overweight and obese subjects on green tea extracts and a low-energy diet showed that green tea dietary supplementation on a low-calorie diet increased weight loss which improved HDL cholesterol and blood pressure.
Other randomized controlled trials have shown that no significant reduction in weight and composition is observed when drinking green tea. More population research on a large scale and long-term basis is needed to provide accurate information on the effects of green tea consumption on weight.
Consumption of a keto diet reduces triglyceride and total cholesterol levels, regulating lipid profiles in obese and overweight individuals. Green tea can also assist in this regulation by promoting fat metabolism and using ketones to fuel the body. This breakdown of body fat and dietary fat leads to weight loss. If you are on a keto diet, green tea would be a great addition to your keto foods.
Improve and Prevent Metabolic Syndrome
Metabolic syndrome refers to a set of biological or physiological abnormalities that increase the risk of developing type 2 diabetes and cardiovascular disease. A meta-analysis of randomized controlled clinical trials to investigate the effects of green tea on glucose control and insulin resistance showed that consuming green tea decreased fasting blood sugar and promoted insulin sensitivity.
Population research on Japanese adults to assess the relationship between caffeine intake and risk for diabetes reported drinking green tea was inversely associated with risks of diabetes. Total caffeine intake from oolong, green, and black tea reduced the risk of diabetes by 33%.
Drinking tea is more popular in countries like Japan than it is in Western countries. Consumption of green and black tea reduces the risks of diabetes more than drinking other caffeinated beverages like coffee. Maybe this contributes to why the prevalence of obesity is significantly lower in Japan (3%) than in the USA (33% in women and 31% in men).
Randomized clinical trials on adults at risk of cardiovascular disease and consuming green tea and green tea extract were carried out to investigate the effects of green tea on the prevention of cardiovascular disease. The placebo-controlled trial had no interventions set up. The trials reported a reduction in low-density lipoprotein and blood pressure promoting heart health.
Drink green tea to reduce mortality from cardiovascular disease. A cohort study in Japan suggested that the consumption of green tea on a modified diet reduced the risk of dying from cardiovascular disease. The risk of mortality was lowered by 33% on consumption of green tea, despite eating the Japanese diet rich in sodium intake, leading to an increased risk of cardiovascular disease.
People with metabolic syndrome already have a problem with glucose metabolism. A keto diet fuels the body through fat oxidation. Ketosis reduces the absorption of glucose in the intestine, regulating glucose metabolism. Green tea, that is has zer sugar, would be a good tool for keto dieters to trigger ketosis.
Promote Endothelial Function
Endothelial dysfunction is a coronary heart disease caused by the narrowing of arteries due to a lack of nitrogen oxide in blood vessels. Green tea catechins and other compounds stimulate the production of nitrogen oxide in the walls of blood vessels reversing endothelial dysfunction.
A placebo-controlled trial on healthy men administered with green tea extract, isolated EGCG, and green tea beverage showed that EGCG may not be involved in flow-mediated dilation. Although, green tea and EGCG did stimulate endothelial nitric oxide synthase and induced vasodilation in aortic walls.
Promote Brain Function
Consumption of green tea is good for brain function and in reversing the aging of brain cells. Green tea catechins have neuroprotective Properties against neurodegenerative diseases like Parkison’s disease and Alzheimer’s disease.
Green tea polyphenols and catechins are proving themselves as potential strategies for neurodegenerative diseases. Research is being carried out to look into the effects of green tea consumption on dementia, AD, and PD for treating the root cause of the disease rather than symptoms.
Other studies have shown that the effect of green tea on neurodegenerative disorders is attributed to green tea polyphenols and green tea catechins. Tea flavonoids possess potent radical-scavenging, iron-chelating, and anti-inflammatory activities that help reverse neurodegenerative disease pathology.
Lower Risk Factors of Cancer
Consumption of green tea introduces antioxidants into the body that can reduce oxidative damage causing inflammation which increases the risk of developing chronic diseases. Research has associated drinking green tea with reduced risks of the following cancers:
- Prostate cancer: a prospective study on the effect of green tea consumption on prostate cancer showed that drinking green tea reduced the risk of advanced prostate cancer. Due to the high amounts of tea consumption in Asia, the lower prevalence of prostate cancer here than in Western countries is attributed to this.
- Colorectal cancer: A meta-analysis of 29 studies investigating the association between green tea and colorectal cancer reported that green tea consumption was inversely related to colorectal cancer. Green tea and green tea extract contain polyphenols that act as cancer progression blockers.
- Breast cancer: Green tea catechins and polyphenols have anti-carcinogenic properties. A meta-analysis on the effect of green tea consumption on the occurrence of breast cancer and recurrence showed drinking green tea inversely impacted breast cancer reoccurrence.
Is Green Tea Good for Blood Pressure?
Onto the important point of the day, is green tea good for lowering blood pressure? Do you want the long answer or the short answer? We both know I’ll give you the long answer. Understanding how green tea works to lower blood pressure will explain whether it is good for blood pressure.
How Does Green Tea Work To Lower Blood Pressure?
Drinking tea is good for lowering high blood pressure thanks to the polyphenols and flavonoids in tea. Green tea and black tea contain antioxidants that reduce inflammation and oxidative stress-reducing blood pressure levels.
Green tea catechins, especially EGCG, relax the smooth muscle lining blood vessels contributing to the blood pressure-lowering effects of green tea. The antioxidants in green tea also decrease inflammation of the smooth muscle of blood vessels’ walls allowing for vasodilation. Relaxation of the smooth muscle of blood vessels’ walls reduces the resistance of blood flow exerted by arteries, further lowering blood pressure.
The green tea catechins include:
- Epigallocatechin gallate (EGCG)
- Gallocatechin (GC)
- Catechin gallate (CG)
- Epigallocatechin (EG)
- Epicatechin (EC)
- Galllocatechin gallate (GCG)
The molecular mechanism that contributes to the effect of green tea consumption is still unknown. More research is needed to understand this molecular mechanism better.
Is Caffeinated Green Tea Good For Blood Pressure?
It is okay to drink green tea when you have high blood pressure. Many studies have shown that when you drink green tea your blood pressure levels will be lowered. So to answer your question, yes caffeinated green tea consumption is good for blood pressure.
Is Decaffeinated Green Tea Better For Blood Pressure than Caffeinated Green Tea?
One ounce of caffeinated green tea contains 30 mg to 50 mg of caffeine. This caffeine content is lower than that in black tea, and black tea is relatively lower than coffee. Caffeinated green tea’s little caffeine content contributes to the effect of green tea on alertness and improves brain health.
For individuals with high blood pressure, you are better off drinking decaffeinated green tea over caffeinated green tea. Decaffeinated green tea contains about 2 mg of caffeine making it better for lowering blood pressure. The variety of green tea with the lowest caffeine content is Bancha.
Which Green Tea Is Good For Blood Pressure?
To know the best green tea for high blood pressure, you must know the varieties of green tea available and their caffeine content. The caffeine content in green tea is affected by the method of processing, the way the tea is brewed, the part of the plant used, and how the tea is grown.
Varieties of Green Tea and Caffeine Content
Brewing for shorter periods and using not-too-hot water yields moderate levels of caffeine. Using hotter water and steeping leaves for longer will make your tea bitter and increase the caffeine content in your green tea.
Green tea varieties made from stems of the Camellia sinensis contain less caffeine than green tea from green tea leaves and buds. Green tea leaves and buds contain the most caffeine.
If you grow your Camelia sinensis in the shade it is more likely to retain more caffeine. Shaded trees produce green tea with high caffeine content. Most Japanese green tea trees are grown shaded so they may contain high caffeine content.
There are two methods involved in processing green tea leaves after harvesting, which are steaming and pan-frying. Chinese green tea is usually pan-fried and contains less caffeine content compared to Japanese green tea with higher caffeine content and intense flavor.
Now let’s talk varieties and caffeine content per 8 0z cup:
- Matcha: 60-70 mg
- Gyokuro: 35-50 mg
- Sencha: 30-4- mg
- Kukicha: 10-15 mg
- Decaf Sencha: less than 5 mg
- Dragonwell: 25-50 mg
- Bancha: less than 10 mg
When trying to manage blood pressure, drink green tea of the Bancha, Kukicha, or Decaf Sencha varieties over Sencha, Gyokuro, and Macha that fall under caffeinated green tea. If your blood pressure is sensitive to caffeine, decaffeinated green tea is better for you.
Does Green Tea Lower Blood Pressure Immediately?
No, green tea does not lower blood pressure levels immediately. Research shows that once participants drink green tea, there is an acute increase in systolic and diastolic blood pressure in the first 30 minutes of green tea consumption. One hour after consumption, the changes in blood pressure are insignificant.
Drinking green tea or any green tea extract can take four weeks to three months to lower blood pressure levels depending on the amount of green tea being consumed.
Who Should Not Drink Green Tea?
Some individuals should not drink green tea or drink green tea in large amounts. These people include:
Pregnant and Lactating Mothers
Consumption of green tea in high doses during pregnancy is linked to miscarriages. High caffeine content is associated with homocysteine-increasing effects in caffeinated green tea. A study in Japan on the effect of green tea on serum folate levels in pregnant women and children showed that a high intake of caffeine affected the bioavailability of folic acids and reduce serum folic acid levels.
This effect of green tea on folic acid increases the risk of birth defects in children due to folic acid deficiency. If you’re breastfeeding minimize the amount of green tea you consume to one or two cups a day. Caffeine in breast milk can cause irritability, sleep problems, and issues with bowel activity in breastfed infants.
If you have a bleeding disorder, avoid drinking green tea. The caffeine content in green tea can worsen your bleeding.
Green tea has laxative properties, and an increased green tea intake can cause or worsen diarrhea. High intake of caffeine can also lead to stomach pain and discomfort.
When you suffer from anemia, avoid drinking green tea. Compounds in green tea bind with iron reducing its antioxidant properties and absorption of iron. Anemic patients suffer from decreased hemoglobin levels. Iron is needed for hemoglobin production. Reduction in iron absorption worsens anemia, that’s why you shouldn’t drink green tea.
Individuals with anorexia or bulimia nervosa struggle with food intake. Green tea promotes fat burning and suppresses appetite lowering body mass index (BMI). Anorexia and bulimia lead to being underweight which triggers other health concerns. People with these two eating disorders should not drink green tea because their body mass index is below normal, and further loss is undesirable.
Although green tea is good for blood pressure, in large amounts it may cause more problems for people with heart problems. High amounts of caffeine cause irregular heartbeats and increase heart rate.
In addition, the effect of green tea on the absorption of Atorvastatin (Lipitor) is another reason to reduce the consumption of green tea in people with cardiovascular disease. Atorvastatin is a medication given to prevent heart disease and other cardiovascular problems and in the treatment of abnormal lipid profiles. Do not take this medication with green tea or green tea extract because it reduces its absorption in the body.
When on seizure medications or having seizures, reduce consumption of green tea extract and green tea. Caffeine worsens seizures and reduces the potency of anti-seizure medication.
The elderly should not drink more than 6 cups of green tea in a day. My recommendation would be 3 cups if you drink green tea daily. Green tea consumption increases the amount of calcium excretion in your urine. Calcium is needed in building, maintaining, and strengthening bones. If you consume green tea and you are not getting enough calcium from your diet, you increase your risk of developing or worsening osteoporosis.
High Blood Pressure
If you do not consume green tea daily, then avoid drinking large amounts of green tea. Large amounts of green tea increase blood pressure. Moreover, green tea affects the absorption of nadolol in the body. Nadolol is a drug used in the treatment of high blood pressure and chest pain. Taking green tea may reduce the effects of nadolol on the body.
Is Green Tea With Ginseng Good For High Blood Pressure?
Ginseng is a Chinese herbal medicine with anti-inflammatory and antioxidant properties. Besides this, it has vasodilation and anti-carcinogenic properties. Research shows that ginseng is beneficial for lowering high blood pressure.
Its blood pressure-lowering mechanism is associated with how it promotes the secretion of vascular endothelial-cell-derived nitric oxide. It also inhibits arterial myogenic responses normalizing blood pressure and increasing blood circulation.
Ginseng also helps in the regulation of blood lipid profiles. This is achieved by inhibiting diacylglycerol liberation and atherosclerosis. Bottom line is, ginseng can stimulate the production of nitric oxide, adjust lipid profile, and inhibit reactive oxygen species (ROS) production.
Ginseng is not only good for high blood pressure, but it is also beneficial to patients suffering from low blood pressure. Ginseng can increase blood pressure in low blood pressure cases.
All these benefits of ginseng combined with the effects of green tea and green tea extract make this pair good for high blood pressure.
Is Lipton Green Tea Good For High Blood Pressure?
Lipton green tea’s benefits are attributed to the catechins and polyphenols of green tea leaves. Green tea leaves help with weight loss, anti-oxidation and anti-inflammation, blood sugar control, protection against cardiovascular disease, and boosting cognitive and mental function. They contain flavonoids that reduce your risk of developing chronic disease.
When purchasing Lipton tea, go for the loose tea leaves over the tea bags. Consumption of 4 cups of Lipton tea made from loose green tea leaves reduces risks of stroke, heart failure, and heart disease. The phytochemicals in green tea relax blood vessels and increases widening, reducing resistance on arterial walls.
Lipton tea lowers LDL (bad) cholesterol and total cholesterol but has no significant effects on HDL cholesterol. This helps prevent the hardening of arteries preventing the development of arteriosclerosis.
Lipton green tea has a low caffeine content of 28-38 mg, which is a good amount for high blood pressure patients.
What Are The Side Effects Of Overconsumption of Green Tea?
- It can lead to dehydration due to the increased rates of urination
- Highly caffeinated and strongly brewed green tea can cause digestive problems like diarrhea and constipation
- A combination of green tea and other medications like antibiotics and stimulants can cause liver damage in some individuals. Speak to your doctor about green tea when consuming any type of medication to be sure there will be no drug-nutrient interaction that will affect the absorption of the drug or nutrient.
- Taking micronutrient-rich foods and green tea may decrease their levels of absorption leading to micronutrient deficiency. Iron and calcium absorption is tampered with by the excessive consumption of green tea
- Caffeinated green tea can lead to sleep problems and insomnia because they enhance brain alertness.
Can I drink Green Tea If I have Low Blood Pressure?
Caffeinated green tea has a high caffeine content which can raise blood pressure temporarily and increase heart rate. These effects of green tea are temporary and will subside after an hour. Green tea has blood pressure-lowering properties so may not be suitable for individuals with low blood pressure.
You can use green tea to increase your blood pressure immediately, but don’t be a regular consumer. Since these blood pressure-raising effects are temporary you are better off sticking to your medication, using more salt, and staying hydrated. Limit your intake of green tea if your blood pressure is low.
What Foods Lower Blood Pressure?
As a health coach, I always advocate for variety in the diet. Eating healthy doesn’t have to be boring making you fall back into old habits. I may have given you green tea as an option to help you naturally lower your blood pressure, but can a man leave on green tea alone? What if tea is not your jam?
No need to worry, I am the king of diversity! Here’s a list of foods you can consume to lower your blood pressure if tea just doesn’t float your boat. And these options are keto (remember the relevance of keto to blood pressure?).
Berries contain flavonoids which are antioxidants with scavenging properties against reactive oxygen species. Blackberries contain the highest amounts of flavonoids making them powerful herbal medicine against hypertension. Other berries like strawberries and raspberries are also good options for lowering blood pressure.
A study on hypertensive women to investigate the habitual intake of flavonoids predominantly in blueberries and strawberries suggests that consumption of berries (blueberries and strawberries) lowered the risk of developing hypertension by 8% and by 12% in adults above 60 years.
You can enjoy your berries as a snack or add them to a smoothie to get the blood-lowering benefits they have to offer!
Leafy Low-starch Vegetables
Green leafy vegetables are high in potassium and nitrates which play a significant role in lowering blood pressure levels. Choosing the low-starchy variety will help your body achieve and maintain ketosis while providing you with essential nutrients necessary for lowering your blood pressure.
A study to determine the impact of vegetable nitrate intake on cardiovascular disease reported higher vegetable nitrate intake was associated with improved blood pressure. Consumption of vegetables regulated systolic blood pressure more in individuals consuming alcohol than those who do not.
Low-starch vegetables are the body’s major dietary nitrate source and consumption reduces risks of developing atherosclerosis, heart failure, ischemic shock, and ischemic heart disease (IHD).
Kimchi, plain Greek yogurt, and certain cheeses like cheddar cheese and sauerkraut are all fermented foods allowed when eating keto. The probiotics in fermented foods promote gut health by balancing the gut microbiome.
A longitudinal study in Maine to investigate the association of yogurt intake to hypertension evidence suggests that higher intake of yogurt reduced systolic and diastolic blood pressure. This is assumed to be because yogurt contains calcium, magnesium, and potassium, all essential nutrients in regulating blood pressure.
Moreover, probiotics aid in the production of enzymes that regulate the release of anti-hypertensive peptides further lowering blood pressure.
You need to regularly consume fermented foods to experience and maintain the changes in your blood pressure. There is the option of probiotic supplementation if you don’t think you’re getting enough from your diet.
Keto-friendly nuts include pecans, walnuts, almonds, Brazil nuts, macadamia nuts, cashew nuts, and pistachios. Eating nuts reduce the risks of developing Non-alcoholic fatty liver disease and helps with weight maintenance.
Nuts are a rich source of L-arginine that can lower blood pressure. A review on pistachio nuts stated that the high-fat content in these nuts was associated with increased satiety levels and weight management. Pistachios’ high energy density, fiber content, and unsaturated fatty acids induced satiety which lowered food intake reducing risks of weight gain and obesity.
These nuts also improve total cholesterol concentration, decreasing LDL cholesterol levels and boosting HDL cholesterol. This change in lipid profile is what gives nuts their protective cardiovascular disease role.
When picking your nuts, reach out for the unsalted kind over the salted varieties. The high sodium content in salted nuts may increase your risk of developing cardiovascular disease. How can you incorporate nuts into your keto diet? Blend them in smoothies, snack on them, add them to your salad or you can make them the star of your dish!
Lemons and Lime
It is not always about the sweet tooth, here is something for people with a sour tooth! King of variety, remember? One lemon fruit contains 4g of net carbs, which makes it keto-friendly. Lemons are rich in vitamin C which is essential for boosting your immunity.
They also contain hesperidin, an antioxidant that can reduce the risks of developing heart disease. This antioxidant is present in other citrus fruits like oranges, grapefruit, and mandarin which are not allowed on keto because of their high sugar content.
Many studies focus on the consumption of orange juice in the management of high blood pressure. This is because you cannot drink the same amount of lemon juice that you would have in orange juice. But it is believed that the same amounts of lemon and lime juice would have similar blood-lowering effects as orange juice does.
Incorporating lemons into your keto diet like in this study, could help you lower blood pressure, increase the concentration of HDL cholesterol and reduce oxidative damage in tissue cells. You can also squeeze lemon juice and add lemon slices to your drinking water. Squeeze lemon juice on your salads for flavor over adding salt. This reduces the sodium content you consume and increases the amount of hesperidin you take.
We have come to the end of the class, is green tea good for blood pressure? I hope you have learned some ways you can manage your blood pressure naturally.
Green tea is good for high blood pressure thanks to its polyphenols and catechins. Whether you are consuming green tea or green tea extract, the amounts you take the matter a great deal. Green tea is also a good addition to your keto diet because it has zero sugar.
I am curious, are you a fan of green tea? Which is your favorite variety of green tea? Why do you take green tea? If it is to manage your high blood pressure, what is your experience so far? Would you recommend it to other hypertensive patients? The comment section is open, drop your response down below!