What is High Blood Pressure?
High blood pressure, also called hypertension, can be described as the pressure of blood against your artery walls. High blood pressure can lead to damage of blood vessel that can eventually cause stroke, kidney disease, and heart disease. High blood killer is also known as the silent killer. This is because of the lack of symptoms which makes most persons not to notice it for a long time, until it because fatally late.
10 foods that help lower blood pressure
Oatmeal is high in fiber and contains low levels of fat and sodium, thereby helping lower your blood pressure. Consuming oatmeal for breakfast is ideal. Also, overnight oats are a popular breakfast option. To prepare them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar and leave it overnight. In the morning, stir and add berries, granola, and cinnamon.
Garlic helps reduce hypertension by increasing the amount of nitric oxide in the body, according to a study. Nitric oxide helps promote vasodilation (widening of arteries), to reduce blood pressure.
- Leafy greens
Consuming leafy greens that are high in potassium will help your kidneys get rid of more sodium through your urine, thereby lowering your blood pressure.
Leafy greens high in potassium, include kale, spinach, arugula, romaine lettuce, turnip greens, Swiss chard, collard greens, and beet greens.
According to results from a study, drinking a cup of pomegranate juice once a day for a month can help lower your blood pressure over a short period. Pomegranate juice can be enjoyed with your breakfast. If you are taking the juice bought from store, ensure you check the sugar content. Avoid taking pomegranate juice with added sugar as it can make the juice to be less effective.
Berries are rich in natural compounds called flavonoids and consuming these compounds might prevent hypertension and help lower blood pressure.
You can add blueberries, raspberries, and strawberries to your diet. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.
Banana is rich in potassium which helps lowers blood pressure. Simply slice a banana into your cereal or oatmeal. You can also take banana with boiled egg for a quick breakfast.
Skim milk and yogurt
Skim milk is rich in calcium and low in fat. These are both vital elements for lowering blood pressure. You can also go for yogurt if you don’t like milk.
Try including granola, almond slivers, and fruits into your yogurt for extra benefits. Go for yogurt with very little or no added sugar.
Omega-3 fatty acid
Omega-3 fatty acid are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which helps lower blood pressure.
According to results from a 2015 study, consuming dark chocolate is associated with a lower risk for cardiovascular disease. The study suggests that up to 100 grams per day of dark chocolate may be linked with a lower risk of heart-related diseases.
Olive oil contains polyphenols which helps combat inflammation that can help reduce blood pressure.
Olive oil can help you meet your two to three daily servings of fat as part of the DASH diet. It’s a great alternative to canola oil, butter, or commercial salad dressing.
Disclaimer: The content provided on healthdiary365.com is purely informative and educational in nature and should not be interpreted as medical advice. Please use the content only in consultation with an appropriate certified medical doctor or healthcare professional.