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Can vegetables reduce blood pressure?

A plant-based diet—fruits, vegetables, legumes such as peas and beans, nuts and seeds—reduces your blood pressure naturally -

An unhealthy diet of processed foods and drink is responsible for more deaths than smoking, alcohol abuse, drug use and unsafe sex combined, the researchers say. A plant-dominant diet could save up to 4.9 million lives a year.


  • Vegan diet -- Consists of plant foods exclusively. No animal flesh or other animal-derived products (including dairy and eggs) are included. It is mostly low-fat and focuses on the consumption of whole plant foods like fruits, vegetables, whole grains, legumes, and nuts and seeds

  • High-fruit and vegetable diet -- Increased consumption of fruit and vegetables. To further increase the polyphenolic load, some studies included regular dark chocolate content

  • High-fiber diet -- Fiber is found in varying levels in all plant foods and is most prevalent in whole grains and legumes. For this reason, most high-fiber diets focus on increasing wholegrain and legume consumption

As an aid for healthier eating, here's a sample of types of food to eat

Leafy salad greens (lettuce, spinach, etc.), other greens (kale, chard, etc.), broccoli, cabbage, cauliflower, carrots, avocados, eggplant, celery, green beans, peas and other colourful vegetables

Fruit (apples, pears, grapes, bananas, peaches, oranges, tomatoes, peppers etc.) Dried fruit (raisins, prunes, dates, etc.), dried beans, nuts..

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