10 Foods that can control High Blood Pressure(Hypertension)
Hypertension sometimes called the silent killer has many risk factors such as age, family history, gender and race.
It produces no symptoms and can cause blood vessel damage that leads to heart disease, kidney disease, stroke and other problems.
A diet which is rich in potassium, magnesium, lower in sodium and fiber can control high blood pressure. Here are the 10 foods that fight against hypertension
Rich in Potassium which helps your kidneys get rid of more sodium through your urine. Taking bananas everyday reduces high blood pressure. You can take it as snack, smoothie and breakfast.
- Herbs and Spices
Examples include garlic, basil, cinnamon, thyme, rosemary and many more. Garlic reduce high blood pressure by increasing the amount of nitric oxide in the body. Nitric oxide widens arteries to reduce blood pressure.
- Fish with Omega-3s
Fatty fish like tilapia, mackerel, trout and salmon can lower blood pressure, reduce inflammation, and lower triglycerides due to it high level of omega-3s. They are good for soups and stews
- Green Leafy vegetables
They contain potassium that lowers high blood pressure. Examples include lettuce, spinach, kale and turnip greens. You can prepare them as salad
Cereals such as oatmeal contains high-fiber, low-fat, and low-sodium to lower your blood pressure. Taking it as breakfast is an excellent way to fuel your day.
They are a great source of fiber and beta-carotene, which are effective at lowering blood pressure. Try making smoothie with it!
- Dark Chocolate
It contains flavonoids, a plant-based pigment, which reduces blood pressure due to its ability to improve endothelial function, according to researchers. It can be taken as dessert
They contain fiber and quercetin which serve as antihypertensive according to researchers. Eating one apple daily is a sure way to reduce your blood pressure.
They are a great source of lycopene, vitamin C and quercetin which researchers have linked to significant reductions in blood pressure. Add to salad, soups and stews
According to the American Journal of Hypertension, a high-protein diet, like one rich in eggs, can help lower blood pressure naturally. Eat it when boiled or add to salad.