Added pressure to the arteries is a condition called hypertension. Continuous pressure in the artery wall can create huge damage to the blood vessels that can, later on, lead to different heart problems, stroke, and kidney diseases. This condition is also known as a silent killer in the field of medicine. Most of the patients do not experience any symptoms for a long time that is why it is left untreated and worsens over time. It is good to know that by eating foods to reduce blood pressure you can lessen the risk of having this health condition.
There are uncontrolled risk factors for hypertension such as genes, age, gender, and race. Even if there are uncontrolled factors, people can still lower their risk of high blood pressure through a healthy lifestyle like good food choices and physical activities. A good high blood pressure diet is rich in fiber, potassium, magnesium, and low in sodium. The following are the best food choices that can aid in decreasing your risk of developing hypertension.
1. The Greener the Better
It was stated above that potassium is a mineral that can help in managing high blood pressure by clearing the kidneys of excess sodium. Green leafy vegetables are an excellent source of potassium and fiber and belong to the foods that lower blood pressure. These veggies are kale, spinach, romaine lettuce, beet greens, arugula, swiss chard, and turnip greens. Although vegetables are healthy, processed or canned veggies have added sodium which is not good for people with hypertension.
Berries are fruits that are a rich source of flavonoids, which is a vital antioxidant that can fight free radicals. This statement is especially true with blueberries, but other berries such as strawberries, raspberries are also rich with this antioxidant. There is a study that stated that consumption of berries can prevent the risk of developing high blood pressure. The good thing about these fruits is that they are easily added to the diet by including it in cereals. One can also consume it fresh from the fridge.
3. Red Beets
Beets are known for their high concentration of nitric oxide, which is a compound useful in opening the blood vessels to lower blood pressure. According to researchers, nitrates found in beetroot extracts lowered the blood pressure in participants in a matter of 24 hours. The red pigment in beets makes it powerful foods to reduce blood pressure, but be careful in handling it as it can stain your hands and clothes. The best way to consume it is by stir fry, stew, bake, or make healthy chips out of it.
4. Yogurt and Skim Milk
Research done by the American Heart Association found out that consuming yogurt at least five times or more a week is effective in reducing the risk of hypertension by 20 percent. Aside from yogurt, you can also try adding skim milk as this is a good source of calcium and low in fat that are two essential factors in lowering high blood pressure. As you look for the best yogurt in the market, you need to check for one with no added sugar. These are a delicious addition to your high blood pressure diet.
Oatmeal is the best foods that lower high blood pressure as it contains high fiber, low in sodium, and low in fat. It is a good breakfast option because it can provide an energy boost that you need during the day. Another healthier option is overnight oats. You need to soak at least half a cup of rolled oats overnight using nut milk. Enjoy it in the morning with added berries.
This fruit is notorious for its high potassium content. A powerhouse breakfast is an oatmeal or cereal with banana. The fiber in oats and potassium in the banana is a great combination to lower blood pressure.
7. Fish with Omega-3
Fish is known as the best source of high-grade protein and fatty fishes like salmon and mackerel as they are also a rich source of omega-3 fatty acids. This type of healthy fat is responsible for lowering blood pressure levels, reducing inflammation, and lowering triglyceride levels in the body. Trout is a type of fish with vitamin D, which is very rare in food that makes it the best addition to your high blood pressure diet.