Reduce High Blood Pressure With Foods

1. Reduce High Blood Pressure With Foods

3. Hypertension or High blood pressure has become a common ailment. If neglected it can lead to stroke, heart attack or even cause death. Thus, to prevent it, hypertension patients should take good care of their diet. Given below are few food items that one should include to manage and reduce hypertension.

4. Berries Blueberries and strawberries are a great source of potassium and an antioxidant compound called anthocyanins. Anthocyanins not only lowers blood pressure but also keeps the heart healthy. Including berries in your breakfast, dessert, oatmeal, or smoothies is a good idea.

5. Olive Olive contains fatty acids and antioxidant Polyphenols that keep the blood vessels flexible and helps in reducing the high blood pressure. Use olive oil instead of butter to reduce the blood pressure.

6. Bananas Fully packed with potassium, a mineral banana is useful to manage hypertension. About 422 milligrams of potassium is present in a medium-sized banana. Thus consume it daily to improve and lower the blood pressure.

7. Beetroot Drinking beetroot juice also lowers blood pressure. Inorganic nitrate present in beetroot reduces blood pressure. Hence, drink a glass of beetroot juice every day, or you can include it in a salad or vegetable curry.

8. Dark chocolate A cocoa-rich chocolate is very helpful in reducing blood pressure in people with hypertension. Buy and consume dark chocolate but don’t forget to have it in moderation.

9. Kiwi Kiwis are rich in vitamin C, which is said to improve the blood pressure to a great extent. Hence, include it in a fruit salad, smoothie to maintain the blood pressure.

10. Oats Beta-glucan, in oats reduces blood cholesterol levels and lowers blood pressure. So, have oats along with berries and kiwi to make it even tastier and beneficial for health.

11. Leafy green vegetables It is rich in nitrates, and helps to manage blood pressure. Consuming cabbage, spinach, lettuce, etc daily reduces hypertension for up to 24 hours. So, make sure to include leafy green veggies in salads, curries or you can even make a juice out of it.

12. Garlic With many health benefits, garlic is also known to be healthy for the heart. Consuming garlic increases the nitric oxide level which dilates the blood vessels and that in turn reduces hypertension. Include garlic in curry, soups, etc. You can also use garlic instead of salt for a healthy heart.

13. Pomegranates As per research, drinking pomegranate juice daily for 28 days can reduce hypertension. So, have it whole or consume it as a juice to maintain a healthy blood pressure level.

14. Turmeric Curcumin an antioxidant in turmeric helps in lowering blood pressure. It regulates blood pressure and prevents vascular dysfunction in the body.

15. So, this world hypertension day pledge to consume these food items. To know more visit https://www.vasantmasala.com/blog/world- hypertension-day-food-to-reduce-high-blood- pressure/