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13 Foods That Are Good for High Blood Pressure

 

A lot of risk factors for high blood pressure also called hypertension are out of your control, for example, age, family history, race and gender. But there are also factors you can control, like exercise and diet. Eating the right diet can help control blood pressure. This diet should be rich in potassium, fiber and magnesium and lower in sodium.

 

13 foods that help lower blood pressure

  1. Leafy greens

Potassium can help your kidneys remove more sodium through urine, lowering your blood pressure.

Leafy greens that are rich in potassium, include the following:

  • arugula
  • romaine lettuce
  • kale
  • turnip greens
  • collard greens
  • beet greens
  • spinach
  • Swiss chard

Canned vegetables usually come with added sodium. However frozen vegetables have as many nutrients as fresh vegetables, and which are much easier to store. You can as well blend the veggies with bananas and nut milk to have a healthy and delicious sweet green juice.

  1. Berries

Berries, such as blueberries, contain lots of natural compounds called flavonoids. According to one study, consuming these compounds can prevent hypertension and help bring down blood pressure.

  1. Red beets

Beets contain high amounts of nitric oxide, which can help open blood vessels and lower blood pressure. According to researchers, the nitrates in beetroot juice lowered the blood pressure of research participants within just 24 hours.

Consider juicing your own beets or simply cooking and eating the whole root. Beetroot is nice when roasted or added to stir-fries and stews. Baking them into chips also works.

  1. Skim milk and yogurt

Skim milk is a perfect source of calcium and is low in fat. They are both vital elements of a diet for lowering blood pressure. Opt for yogurt if you don’t like milk.

Try integrating granola, almond slivers, and fruits into yogurt for additional heart-healthy benefits. When buying yogurt, don’t forget to check for added sugar. The lower the quantity of the sugar per serving, the better.

  1. Oatmeal

Oatmeal fits the bill for a low-fat, high-fiber, and low-sodium way to reduce your blood pressure. Eating oatmeal for breakfast helps to fuel up for the day.

Many people enjoy overnight oats for breakfast option. To prepare them, soak 1/2 cup of rolled oats and also 1/2 cup of nut milk in a jar. Stir and add berries, granola, and cinnamon for better taste in the morning.

  1. Bananas

Consuming foods rich in potassium is better than going for supplements. Slice a banana and add to your cereal or oatmeal for a potassium-rich addition. It is also enriching to go along with a boiled egg for an easier to make breakfast or snack.

  1. Salmon, mackerel, and fish with omega-3s

Eating fish for the lean protein in them is helpful too. Fish are a great source of lean protein. Fatty fish like mackerel and salmon have high levels of omega-3 fatty acids, which can reduce blood pressure, lower inflammation, and triglycerides. Besides, these sources of fish, trout contains vitamin D. Foods hardly have vitamin D, and this hormone-like vitamin contain blood pressure lowering properties.

  1. Seeds

Unsalted seeds have high amounts of potassium, magnesium, and other minerals that reduce blood pressure. Take about a ¼ cup of sunflower, pumpkin, or squash seeds as a between meals snack.

  1. Garlic and herbs

Garlic can help lower hypertension by increasing nitric oxide in the body. Note that nitric oxide helps boost vasodilation, or the broadening of arteries, to reduce blood pressure.

Integrating flavorful herbs and spices into your diet can also help you reduce your salt intake. Herbs and spices worth adding include basil, cinnamon, thyme, rosemary, etc.

  1. Dark chocolate

A study conducted in 2015 found that eating dark chocolate is linked to a lower risk for cardiovascular disease (CVD). According to the study, about 100 grams per day of dark chocolate may be connected to a lower risk of CVD.

Dark chocolate has more than 60 % cocoa solids and contain less sugar than regular chocolate. You may add dark chocolate to your yogurt or eat it with fruits, for example, blueberries, strawberries, or raspberries, as a healthy dessert.

.The bottom line

Through a heart-healthy diet, you can reduce your risks for HBP or hypertension and promote good health overall.

 

 

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