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10 Best Foods That Reduce Your High Blood Pressure

  • Admin
  • August 13, 2023
  • 4 min read

High blood pressure or hypertension is a critical health situation that when occurs can lead to heart attack or stroke. This condition is also medically known as a ‘silent killer’ as you don’t notice any symptoms in your body. If your systolic number is 140 mm HG or higher and your diastolic number is 90 mm HG or higher then you have high blood pressure. Now, among many reasons, it has been seen that unhealthy eating patterns are the main reason of having high blood pressure.

So, if you change your daily diet routine, there is a chance that you can get cured of high blood pressure forever. Now, the question is what the best food for high blood pressure is that not only reduces your high blood pressure but also improves your overall health. For example, you can try DASH (Dietary Approaches to Stop Hypertension) diet which is rich in fiber, protein, calcium, magnesium, and potassium that helps to lower your high blood pressure gradually.

In this article, we’re going to discuss the list of the top ten best foods that can help to reduce your high blood pressure in a natural way.

1) Bananas

Bananas are packed with essential nutrients such as fiber, carbs, potassium, vitamin C, and vitamin B6 that support your digestive health and reduce hypertension. This simply means if you add bananas to your meals it not only helps to lower high blood pressure problems but also improve your digestion system well so that you will stay healthy and fit. So, make your breakfast healthy and delicious with different types of banana dishes.

2) Leafy Greens

Leafy green veggies such as kale, spinach, Brussels sprouts, Romaine lettuce, and celery contains antioxidants, fiber, vitamins, minerals, calcium, folate, lutein, potassium, and magnesium. These green veggies are always good for your overall health and help to manage high blood pressure. Adding green veggies daily to your meals can help to take away your high blood pressure.

3) Sweet Potatoes

Sweet potatoes are enriched with fiber, carbs, antioxidants, vitamin A, vitamin C, potassium, beta carotene, and magnesium which is good for your heart health. Apart from that, sweet potatoes also help to improve your digestion system, protect your eye health, reduce the risk of cancer, and also reduce inflammation. Taking sweet potatoes daily to your meal cuts your hypertension and boosts your health.

4) Citrus Fruits

Citrus fruits such as oranges, lemons, limes, grapefruits, and mandarins are rich in vitamin C, fiber, minerals, potassium, magnesium, antioxidants, and phosphorus that strengthen your immune system and help to reduce high blood pressure. Being a source of soluble fiber citrus fruits lower cholesterol and boost digestion function remarkably. Taking any of your favorite citrus fruit juices can also help to balance your body weight. Drinking citrus fruit juices not only lowers the risk of kidney disease but also works well against hypertension.

5) Oatmeal

Being one of the best foods for high blood pressure, the incredible oats are a type of whole grain that contains high-quality fiber, carbs, vitamins, minerals, and proteins that are eaten for breakfast known as oatmeal. It also contains antioxidants that not only help to reduce your high blood pressure but are also very useful for diabetes. People who have digestion problems can try oatmeal to improve their digestion system properly.

6) Broccoli

Broccoli contains vitamin C, vitamin K, fiber, minerals, calcium, potassium, antioxidants, and magnesium that not only help to lower your high blood pressure but also improve your immune system, boost your bone health, reduce the risk of cancer, cure digestion, inflammation, and prevent you from skin diseases. In addition, it also helps those who have heart disease, and type 2 diabetes. If you haven’t tried eating broccoli yet, try now to get immense health benefits.

7) Berries

Berries contain high fiber, vitamin C, vitamin K, iron, antioxidants, and manganese that improve your heart health by reducing bad cholesterol (LDL) and enhancing arteries’ functionality. Add blueberries, raspberries, strawberries, cranberries, and grapes to your meal to get benefits from diabetes within a few days. Try using berries in your breakfast either as a salad or drink as a juice for instant benefit.

8) Olive Oil

Among all oils, olive oil is good for your heart health. This is because olive oil contains a large number of antioxidants, and it is also rich in healthy monounsaturated fats that help to reduce the risk of different chronic diseases. In addition, it also lowers the risks of stroke, lower hypertension, and prevents obesity. Type 2 diabetes patients can also use olive oil to lower the risk of diabetes disease. Olive oil is also useful for those who have ulcers, stomach cancer, and rheumatoid arthritis.

9) Tomatoes

Tomatoes are common cooking ingredients without which a cooked meal becomes almost empty and tasteless. Besides, tomato contains vitamin C, vitamin K, fiber, carbs, protein, folate, and potassium that helps to cut the risks of having heart disease, and stroke. Additionally, it also reduces the risk of blood clotting and heart attacks. If you put tomatoes in your dish on a daily basis, then you are not at risk of cancer. Tomatoes not only help to improve your skin health but also protect you from sunburns.

10) Yogurt

Yogurt is another best food for high blood pressure that contains calcium, protein, vitamin B6, vitamin B12, riboflavin, potassium, and magnesium that boost your digestion system, and lowers the risk of high blood pressure. Taking yogurt can also be beneficial for your bones, and teeth. If your yogurt contains probiotics then it is very useful for your gut health as it helps to reduce diarrhea, bloating, constipation, and gas problems.

Remember, a good diet plan always boosts your immune system in a way so that you will not get affected by any health problems. However, if you are suffering from chronic heart disease or have hypertension, make sure to consider eating all these above-mentioned foods after consulting your general physician or a cardiologist. Along with food, healthy eating, daily exercise, and routine health check-up with your doctor is always good for your health.


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