Flavonoids natural compounds are more found in berries especially blueberries. More studies have shown that consumption of such compounds found in berries, can lower high blood pressure and even get rid of hypertension.
Handily add or mix other berries like blueberries, raspberries and strawberries, to your diet for flavour and a good taste. Also, serve with granola and cereals in the morning or as a daily quick healthy dessert.
2. Red beets.
They help lower blood pressure through provision of nitric acid in the body, which opens up your blood vessels enhancing free blood circulation.
Beetroot juice under analysis; testing research participants were found healthy within just 24 hours with lowered blood pressure.
You can either cook and eat the beet root or juice it.
It’s more delihtful when roasted or added to stir fries and stews or baked as chips.
You got to be more careful while handling beetroot, their strong colour can stain your hands and clothes.
3. Leafy greens.
Your kidneys under the help of potassium, gets rid of sodium through your urine, in turn lowering your blood pressure. High in potassium leafy greens include:
Avoid canned vegetables as they often contain sodium for preservation purpose. Focus on fresh vegetables which contains lots of vitamins and nutrients. You can also decide on blending the veggies together with nut milk and some bananas for a sweet healthy juice.
4. Skim milk/yogurt.
The two being low in fats but high in calcium, they form important elements of a diet for lowering blood pressure.
You can also switch to yogurt if you don’t like milk.
According to the American Heart Association remarks, there was a 20 percent reduction of developing high blood pressure risks, amongst women who ate five or more yogurt servings per week.
While buying yogurt from the stores, read the labels carefully on the added sugar percentage. The lower the quantity of sugar per serving, the better it is for your health. For an extra healthier heart benefits, try incorporating almond slivers, granola and fruits into your yogurt per serving.
Fuel your day by serving oatmeal for breakfast. Oatmeal consists of low sodium, low fats, and high fibre that are essential for lowering your blood pressure.
To make them, take 1/2 cup of rolled oats and soak them overnight in a jar with 1/2 cup of nut milk. In the morning for breakfast, stir and add cinnamon, granola and berries to taste.
Having a daily serving of a banana everyday, will enrich you with potassium which is better than taking supplements.
For potassium-rich addition, slice a banana into your oatmeal or cereal. Also for a quick breakfast or snack, you can mix one in boiled egg.
7.Omega-3s fish-(mackerel and salmon).
Lean protein based most in fish like salmon and mackerel also consisting of high omega-3 fatty acids are known for lowering blood pressure and triglycerides, also reducing inflammation.
Trout contains vitamin D in addition to this fish sources as foods rarely contain vitamins D. This harmone-like vitamins D, has properties potential to lower blood pressure
Fish being easy to cook, you can season with olive oil, lemon and herbs to flavor. You can also have it in the oven for 12-15 minutes at 450°F bake.
Pumpkin, sunflower, squash seeds are known to contain potassium, magnesium and other essential minerals for reducing high blood pressure. As a snack, enjoy 1/4 cup of the same seeds between meals. Avoid salt while preparing them.
9. Garlic and herbs.
Garlic according to review trusted source notes, has the potential to increase the amount of nitric oxide, which promotes vasodilation (widening of the arteries) hence reducing blood pressure.
Flavorful herbs like cinnamon, rosemary, basil and more, if added or incorporated in your daily diet, can help cut weight by cutting back on your salt intake.
10. Dark chocolate.
Associated with low risks of cardiovascular disease (CVD), 2015 studies formulated that dark chocolate has those properties. With at least 100 grams of dark chocolate daily, may lower your blood pressure.
It’s sugar content is less than the regular chocolate with 69 percent cocoa content. You can serve it with fruits, such as raspberries, blueberries or strawberries as a healthy dessert.
You can have a great selection of dark chocolate from Amazon.com.
For reducing blood vessels tightening or vascular resistance, use pistachios. One serving of pistachios daily, according to one study trusted source, it was found to reduce blood pressure having served once a day in a meal.
Pistachios can be included into your diet by adding them to salads, pesto sauces and crusts or have them plain as a snack.
12. Olive oil.
Being rich in polyphenols (inflammation-fighting compounds), olive oil is an example of a healthy fat that can reduce blood pressure.
Following the DASH diet, olive oil can help you fulfill your two to three daily serving of fat. A part from canola, butter or commercial salad dressing, alternatively, use olive oil for the same.
These are healthful nutritious fruits which can be eaten raw or made to juice. One study concluded that, once a day intake of a cup of pomegranate juice, continuous for at least 4 weeks, will manage to lower your blood pressure within a short interval of time.
Always check the sugar content labels while shopping at the stores for juice to avoid added sugar which can nullify health benefits.