Top 10 natural food to control high blood pressure

High blood pressure has a lot to do with your diet and lifestyle. So in addition to reducing your sodium levels, it is important to check what you eat. Eating a healthy diet plays an essential role in preventing high blood pressure. But many people have an irrational fear that they will lose tasty, palatable foods in a diet that lowers blood pressure. In fact, there is no significant truth in it.

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Here is a list of 10 easy, tasty, nutritious, and healthy foods that can lower your hypertension and reduce your risk of heart disease.

1. Banana

It is a sweet and savory fruit and does not contain sodium (Na). Bananas are also rich in potassium (P), which helps lower blood pressure. Be sure to include more bananas in your diet, such as whole grains, cakes, bread, and milkshakes.

2. Spinach

Low in calories, high in fiber, and rich in nutrients such as potassium, folate, and magnesium, spinach leaves are usually eaten cooked with lentils. Spinach contains the main ingredient needed to lower and maintain hypertension levels. Did you know that half a cup of cooked spinach provides about 12% of an adult’s recommended daily allowance of calcium? Need an easy way to eat more of these leaves? Then add fresh spinach leaves to salads or sandwiches.

3. Celery

Celery has been confirmed by doctors and nutritionists to be highly effective in reducing high hypertension. Research has shown that eating four celery stalks a day can reduce high blood pressure. It contains phytochemicals called phythalides, which relax the muscle tissue in the arteries, increase blood flow, and lower blood pressure.

4. Skimmed milk

It is rich in calcium and vitamin D, two of which naturally act as groups that help lower blood pressure. According to the UK National Health Service, drinking a glass of non-fat milk a day can lower blood pressure by up to a third. So for maximum results, drink a glass of non-fat milk daily.

5. Avocado

Avocados are nutritious fruit that helps maintain a healthy heart. The oleic acid in avocados lowers blood pressure and cholesterol levels. Avocados contain potassium (P) and folate, which are essential for heart health. It is also rich in vitamins A, K, B, and E and is also rich in fiber.

6. Watermelon

It contains the amino acid L-citrulline, which has been shown to lower blood pressure. Watermelon is a fruit that contains fiber, lycopene, vitamin A, and potassium, which help promote heart health. All of these nutrients have the effect of lowering hypertension. Add this delicious fruit to your diet. Wait for the miracle to happen!

7. Beetroot

These dark red vegetables are rich in nitrates, which help to relax blood vessels and improve blood flow. A 2012 Australian study found that drinking a glass of beet juice could lower hypertension fivefold. If they drink it day by day, the effect can be even greater. Yes, beetroot juice lowers systolic blood pressure in a matter of hours. The nitrates in beetroot help to relax blood vessels and improve blood flow.

8. Orange

This fruit is rich in vitamins and other food you can take to lower your hypertension. Oranges help balance hypertension. Drinking a glass of orange juice or eating a whole orange can add a lot of fiber and vitamin C to your body.

9. Carrot

Carrots are high in potassium and beta-carotene, which are effective in reducing high blood pressure. Carrot juice helps maintain normal blood pressure by regulating heart and kidney function.

10. Radish

Radish gives your body potassium which helps in lowering your hypertension and controlling your blood flow. According to Ayurveda, radish has a cooling effect on the blood.

And there are many foods that can be added to your diet like this. These are simple foods that can be easily and daily added to the diet. Hypertension can be reduced by eating a healthy diet and maintaining a balanced lifestyle without delay. A nutritious diet and exercise are key.

References

• What is High Blood Pressure? (heart.org)
• Diet in the treatment and prevention of hypertension – UpToDate
• Your Guide to Lowering Your Blood Pressure with DASH (nih.gov)
• The Relationship Between Diet Quality And Body Weight Management In Pre-Obese And Obese Women | Progress in Nutrition (mattioli1885journals.com)
• Coffee and caffeine consumption and the risk of hypertension in postmenopausal women – PubMed (nih.gov)
• Managing hypertension with a Heart-Healthy Diet | American Heart Association

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