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Home Nutritional Facts 10 Foods that can control High Blood Pressure(Hypertension)

10 Foods that can control High Blood Pressure(Hypertension)

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


  1. Bananas

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.


  1. 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.


  1. 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


  1. 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


  1. Oatmeal

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.


  1. Mangoes

They are a great source of fiber and beta-carotene, which are effective at lowering blood pressure. Try making smoothie with it!


  1. 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


  1. Apples

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.


  1. Tomatoes

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


  1. Eggs

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.



Agatha Nyame
Agatha Nyame is a food lover, a musician and a nurse. She is the Chief Content Editor of My Recipe Joint. She spends most of her time recording music and sharing recipes to the everyday Ghanaian. Agatha is currently a practicing Nurse in Ghana. Get in touch via Telephone: +233 (0) 542 336 819


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