Hypertension can increases a person’s risk of heart disease, stroke, and kidney disease and other potential problems. There are many factors can lead to high blood pressure that are out of your control like age and heredity.
However, there are also factors you can control such as exercising and eating foods that can help to lower blood pressure. In this article, we introduce 10 foods that are rich in fiber, magnesium and potassium, and more importantly, low in sodium.
10 foods to ease Hypertension
Bananas are rich in potassium, which can help reduces the effects of sodium and alleviates tension in the walls of the blood vessels, according to the American Heart Association. You can simply take one banana along with bread or milk for breakfast or snacks.
Beets are high in nitric oxide which help reduces the blood pressure by opening the blood vessels. You can wash the beets and eat the whole root like salad or bake them into chips. Juice your own beets is another simple option for your daily consumption.
Beets also reduces the level of blood pressure in short and long terms. The researchers noticed some positive effects within 24 hours, while daily consumption can bring the blood pressure back to the normal range.
3. Dark chocolate
Dark chocolate is rich in cocoa and contains minimal amount of sugar, which help ease hypertension and lower the risk of getting cardiovascular disease (CVD). You could eat up to 100 grams per day as healthy snack, eat it with fruits, or add it to yogurt.
4. Leafy green vegetables
Leafy green vegetables are also rich in nitrates, which is essential to low blood pressure. Leafy green vegetables are also high in potassium, which can lower the level of sodium in your body. Some research suggest that eating 1–2 servings of leafy green vegetables every day can reduce hypertension for up to 24 hours.
Examples of leafy greens vegetables:
- Collard greens
- Mustard greens
- Swiss chard
You can put them as a healthy side dish or blend them with fruit or take them as juice.
Eating pistachios is a healthy way to lower blood pressure as it reduce peripheral vascular resistance, or blood vessel tightening, and heart rate. A study found that including pistachio nuts in diet reduce peripheral vascular resistance and tightness of blood vessels, which eventually leads to a reduction in blood pressure. You could eat them plain as snack or stir them and eat with veggies as salad.
Some research suggests that garlic can reduce hypertension by enhancing the level of nitric oxide in our body, which can open the blood vessels and relax muscles. It is also natural and anti-fungal. It could serve as a healthy seasoning to enhance the flavor of your meals instead of taking other high-in-sodium seasonings like salt.
Oatmeal is a high-fiber, low-fat, and low-sodium food for you to lower the level of blood pressure. It also contains a type of fiber called beta-glucan, which may reduce blood cholesterol levels.
Start the day off with a bowl of oatmeal is a great way to fuel up your day. Oatmeal and banana it the perfect match for breakfast as they are both rich in fiber and potassium.
Berries, especially blueberries and strawberries, are rich in anthocyanins, a type of flavonoids. One study found that people who intake anthocyanins daily have lower level of blood pressure, which shows it is a decent compound that can help to prevent hypertension. You can put berries on your cereal breakfast or enjoy them as snacks between meals.
9. Olive oil
Olive oil contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure. It’s a healthy fat and an alternative to canola oil or butter for cooking.
Seeds are rich in potassium, magnesium, which can help to reduce the effects of sodium and reduce blood pressure. Sunflower, pumpkin, or squash seeds are the snacks you can take between meals.
Rounding it Up
It is already well-proven that eating foods that are rich in potassium, nitric oxide can help lower blood pressure. Most of these foods are fruits, leafy green vegetables, and nuts that can add to your everyday-meal. Get started today with a healthy diet, and do not forget adequate physical activity is also essential to preventing hypertension.