Foods that can control hypertension
High blood pressure, often known as hypertension, is a common health issue that, if untreated, can have serious consequences. However, a heart-healthy diet may assist in lowering blood pressure as consuming foods rich in magnesium and potassium can be very beneficial. By incorporating specific foods into your daily meals, you can help regulate your blood pressure and promote overall cardiovascular health.
Banana
Potassium, a nutrient that has been demonstrated to help decrease blood pressure, is abundant in these. Potassium helps balance the effects of sodium in the body, which is important for maintaining healthy blood pressure levels. About 375 milligrams of potassium are found in one medium banana. Other potassium-rich foods that could naturally lower blood pressure include beans, tomatoes, mushrooms, and avocados.
Berries
Anthocyanins, which are powerful antioxidants, are present in strawberries, blueberries and raspberries. Anthocyanins have been found to lower blood pressure in persons with hypertension, according to many researches. Besides, some studies have shown raspberries to be good for the brain. You can either add berries to your yogurt, cereal, or oatmeal or have it as a tasty afternoon treat.
Leafy vegetables
Potassium and magnesium, which support healthy blood pressure levels, are found in leafy greens. In addition, they are abundant in antioxidants and calcium, all of which can help maintain heart health. Nitrate, a plant-based compound, which is present in spinach, can help decrease blood pressure. Cabbage, collard greens, and kale are other greens that are high in nitrate.
Fatty fish
Fish like tuna, salmon, and mackerel, have been demonstrated to lower the risk of heart attack and stroke due to the presence of omega-3 fatty acids in them. These fatty acids might also indirectly assist in lowering blood pressure. This may benefit you if you choose fish over animal proteins that are high in saturated fat, such as red meat or full-fat dairy.
Dark chocolate
Indulge your sweet tooth with a moderate amount of dark chocolate. But ensure it has a high cocoa content for maximum benefits. Cacao flavonoids, an antioxidant that relaxes blood vessels and reduces blood pressure, are present in dark chocolate. Studies have revealed that those with high blood pressure who regularly consume cocoa have their blood pressure drop by roughly four points.
