Hypertension is the terminology used for high blood pressure. High blood pressure can cause damage to blood vessels which leads to heart and kidney disease. It is also called a silent killer because it doesn’t have any symptoms and it can goes unnoticed and untreated for years.
Many risk factors for high blood pressure are not in your control, such as age, family history, gender, and race. But there are also few factors that can be controlled, such as exercise and diet. Intake of those foods which are in rich in potassium, magnesium, and fiber and lower in sodium can help you to control blood pressure.
Leafy greens have a lot of potassium in it which helps your kidneys get rid of more sodium through your urine which lowers your blood pressure. Here are the leafy greens which have high potassium: romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard.
Canned vegetables have added sodium as compared to frozen vegetables. Frozen vegetables contain the same amount of nutrients as fresh vegetables. You can store easily.
Berries, especially blueberries, are rich in natural compounds. Consuming berries can prevent hypertension and it also lowers blood pressure.
Blueberries, raspberries, and strawberries can be easily added to your diet. You can put them in your cereal breakfast or in your healthy dessert. Berries can also be used in your smoothies.
Beets are high in nitric oxide, which helps in opening your blood vessels and it also lowers your blood pressure. It has been found that the nitrates that are found in beetroot juice lower blood pressure within just 24 hours.
You can use red beats in multiple ways. You can make juice of your own beets. You can also simply cook and eat the whole root. When beetroot roasted or added to stir-fries it turns out very delicious . Beetroot can also be baked into chips.
Skim milk and yogurt:
Skim milk is enriched in calcium. Plus they are low in fat. They are very important elements of a diet for lowering blood pressure. If you don’t like milk you can also opt for yogurt. According to research people who consume yogurt experiences 20 percent fewer chances of having high blood pressure.
Try having it with granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, make sure to check for sugar amount. It would be better if it has a lower amount of sugar quantity.
Oatmeal is an excellent source of high-fiber, low-fat, and low-sodium. By consuming oatmeal you lower your blood pressure. You can eat oatmeal for breakfast in order to fuel for the day.
Overnight oats are a popular choice for breakfast. In order to make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar. Stir and add berries, granola in the morning. Cinnamon can also be used to add taste.