What Is High Blood Pressure? How to deal with high blood pressure? What are the best foods for high blood pressure? We are listing 15 super foods to lower and high blood pressure in this article. Currently more the 50 percent people in the world are suffering with high blood pressure. High blood pressure can be the reason of heart attack, stroke, retinal damage, and death as well. There are some other main reasons for high blood pressure such as unhealthy diets, irregular lifestyle etc. You can easily cure this high blood pressure problem by just consuming right foods and follow some tips of your lifestyle. Keep reading and know all about these effective and beneficial foods for high blood pressure.
Before starting about the foods, you should know about what is blood pressure or hypertension? Basically high blood pressure is one kind of pressure of blood on the arteries walls. Hypertension can damage the blood vessels and be the reason of heart diseases, heart stroke, and kidney problem. You can say silent killer to the hypertension problem because it become unrecognized for long time. Now we will move to the best food which you should consume for hypertension or high blood pressure.
Super Foods to Lower and High Blood Pressure
1) Leafy Greens for Lower and High Blood Pressure
Leafy greens vegetables are not only helpful for hypertension or lower to the high blood pressure but it is also beneficial for several others health related issues. Consumption of leafy green vegetable helps lowering the high blood pressure. Potassium present in the leafy greens is beneficial to flush out the excess sodium which can be the cause of hypertension. There are several leafy greens which you can consume such as Kale, Spinach, Arugula, Radish greens, Turnip greens, Swiss chard, and Beet greens etc. So don’t wait and start consuming these to lower your high blood pressure or hypertension.
2) Yogurt and Skim Milk for Lower and High Blood Pressure
Yogurt and skim milk both are the good food to lower the high blood pressure or hypertension problem. Skim milk and yogurt both contains the low fat and high amount of calcium and potassium which are very helpful to flush out the sodium from your body. Start consuming at least 1 glasses skim milk and 1 bowl of yogurt daily and get rid of your hypertension.
3) Berries for Lower and High Blood Pressure
Berries are another popular fruits for lowering the high blood pressure problem. Berries contain vitamin C, dietary fiber, polyphones, and anthocyanins which are beneficial to reduce the hypertension. You should consume 1 glass of berry juice which helps to lower your blood pressure.
4) Oatmeal for Lower and High Blood Pressure
Oats are also good super food which helps to lower the high blood pressure. Oats contains fiber, vitamins, and minerals which are beneficial for reducing weight. You should consume the 5-7 g of oats daily in your breakfast to reduce the hypertension.
5) Beetroot for Lower and High Blood Pressure
Beetroots are rich in nitric oxide which is helpful to lowering the high blood pressure or hypertension. Consume beetroot juice daily and avoid the risk of high blood pressure.
6) Fatty Fish for Lower and High Blood Pressure
Fatty fish are very good food with high amount of omega-3 fatty acids which helps to lower the high blood pressure or hypertension. Some good fatty fish are salmon, mackerel, hilsa, and tuna. You can take these as good food which also helpful to reduce the inflammation in your body. Fatty fish also contains vitamin D, it helps flushing out the sodium which is the main reason of high blood pressure. Start consumes 3 servings of fatty fish per week.
7) Vitamin C-rich Fruits for Lower and High Blood Pressure
Some Fruits are also very helpful to lower the high blood pressure or hypertension. Grapes, orangeskiwi and lemons are very rich in vitamin C that is beneficial to reduce the blood pressure level. You should daily consume the vitamin c rich fruit and maintain the blood pressure level.
8) Dark Chocolate for Lower and High Blood Pressure
Dark chocolate is amazingly helpful to lower the blood pressure level or hypertension. Dark chocolate contains flavones which you need to consume at least 30-50 mg after lunch daily to reduce the high blood pressure level.
9) Garlic for Lower and High Blood Pressure
Garlic is well known and mostly used natural home remedy and super food component to lower the high blood pressure or hypertension. Garlic contains sulfur rich compound i.e. allicin that helps to dilate the blood vessels. Some other herbs such as basil, rosemary, and thyme can also be very benecificial to lower the high blood pressure.
10) Bananas for Lower and High Blood Pressure
Banana fruit which is easily available and rich in potassium that helps to flush out the sodium from your body. Sodium is the main reason of high blood pressure. You should consume the 2 banana daily for lowering the blood pressure level.
11) Seeds for Lower and High Blood Pressure
There are some useful seeds such as sunflower seeds, chia seeds, pumpkin seeds, and melon seeds which are rich source of dietary fiber and vitamins. Consume these seeds at least 1 tablespoon daily which helps to reduce the weight and lower the hypertension or high blood pressure.
12) Pistachios for Lower and High Blood Pressure
Pistachios are very helpful nuts for many health problems. Consume this in limit amount and you can lose your weight and lower your high blood pressure as well. This is a good low fat diet which you should include daily.
13) Pomegranate for Lower and High Blood Pressure
Pomegranate fruit is very beneficial to lower the high blood pressure or hypertension. Pomegranate contains antioxidants, vitamins, minerals, and dietary fiber that are very effective properties to reduce the weight loss and reduce the blood pressure level. You should drink 1 glass of pomegranate juice daily.
14) Olive Oil for Lower and High Blood Pressure
Olive oil contains polyphones which is very effective to lower the high blood pressure. Consumption of olive oil helps to reduce the cholesterol in your body. So start using olive oil in your cooking food.
15) Avocado for Lower and High Blood Pressure
Avocado is another effective fruit to reduce the high blood pressure level. Avocado contains fiber, healthy fats, vitamins, and several minerals. Potassium and magnesium present in the avocado helps to flush out the excess sodium from the body. Sodium is the main reason of high blood pressure or hypertension. You should eat 1 avocado daily to reduce the cholesterol and high blood pressure level both.
Till now we have discussed about great super food which are helpful to reduce the blood pressure level or hypertension. You should consume these regularly. Now we need to know some prevention tips which also you need to follow along with the given foods.
Prevention Tips to Lower and High Blood Pressure
- You should reduce salt intake in your food.
- Avoid consuming salami, sausage, and frozen ready to eat foods
- Don’t eat pickles
- Eat fresh and healthy foods
- Stop taking stress
- Do regular meditation and yoga
- Avoid alcohol intake
- Regular exercise
- Avoid eating red meat
In this post you have gone through with the 15 super foods to lower and high blood pressure and prevention tips. All these are very effective foods which you need to consume on regular basis for reducing the high blood pressure or hypertension. Please share this post to your friends so that they can also take the advantage of these listed foods and tips.