Hypertension can damage the blood vessels that lead to various heart diseases, such as stroke and heart attack. It is often the silent killer because its symptoms go unnoticed. There are different reasons why you may have hypertension, such as family history, age, and gender. But you can still control it by including different foods in your diet. These should be rich in magnesium, fiber, and potassium with low sodium content.
1) Leafy greens
Leafy greens contain a high percentage of potassium that keeps your kidney healthy. This will help to get rid of excess sodium through your urine that lowers blood pressure. Some of the veggies that contain high potassium are kale, spinach, arugula, beet greens, collard greens, turnip greens, and many more. However, don’t fall prey to canned vegetables as they contain high amounts of sodium. Also, keep alcohol away.
Berries contain flavonoids that prevent not only hypertension but also lower blood pressure. In addition to berries, you should also have some food supplements that counter hypertension. These supplements are made using natural ingredients that stabilize your blood pressure. Recardio is one such supplement that you should try along with a combination of various berries, such as strawberries, raspberries, and blueberries.
Oatmeal is rich in fiber, low in sodium, and low in fat, making it perfect for controlling blood pressure. When your BP is in control, it will lower your hypertension problems also. Instead of having milk and cereals, include oatmeal in your diet.
4) Red beet
Red beet has nitric oxide content that opens your blood vessels and lowers blood pressure. Researches prove that nitrates reduce blood pressure in 24 hours. Most importantly, it is easy to make as you only have to grind and make a juice.
Bananas are rich in potassium and are ideal for your breakfast. If you are already having oatmeal for breakfast, including a couple of bananas as well. Doctors also recommend having a boiled egg along with oatmeal and bananas but make sure you throw the yolk away as it has high cholesterol and fat content.
If you are fond of dry foods, don’t forget to have pistachios as they are one of the best nuts to decrease your blood pressure and hypertension. They tend to reduce your peripheral vascular resistance that keeps the heart rate in control. Pistachios prevent the tightening of your blood vessels, thus controlling hypertension to a great extent. One serving of pistachios every day can reduce your blood pressure significantly. It is best to combine pistachios with pesto sauces, salads, and crusts to make a complete snack.
Doctors often recommend a DASH (Dietary Approaches to Stop Hypertension) diet to hypertensive patients. This diet aims to reduce alcohol, sodium, and fat intake so that they don’t affect your blood pressure. If you can follow the DASH diet for at least two consecutive weeks, it will reduce your systolic blood pressure by almost 8 to 14 points. So, don’t forget to add these foods in your diet and regain control of your health.