Foods that lower blood pressure

Hypertension

Before getting to the subject of foods that lower blood pressure, let’s take a quick look at what hypertension is. High blood pressure (hypertension) can cause damage to the blood vessels and organs. It also may increase the risk of serious health problems such as heart disease and stroke.

Hypertension may be caused by lifestyle choices including bad diet, not getting enough sleep, and smoking. Causes can also be other medication, excess stress, obesity, physical inactivity, and underlying medical conditions.

You can follow your blood pressure at home with a blood pressure monitor. A regular blood pressure reading is under 120/80 mmHg, and 130/80 mmHg or higher may indicate stage 1 hypertension. 140/90 suggests that you may have stage 2 hypertension.

Treatment for high blood pressure requires lifestyle changes. You are maintaining a healthy diet, getting regular exercise, and reducing stress. If you smoke, quitting is essential when your blood pressure is high. You might also need medication, and that’s why you need to contact your healthcare professional to get complete treatment. Even on medication, it’s important to take care of healthy living.

Foods that help you to lower your blood pressure

• Leafy greens, such as spinach, kale, and collard greens, are high in potassium, which can help lower blood pressure by balancing out the effects of sodium.
• Berries, such as blueberries, raspberries, and strawberries, are rich in flavonoids, which have been shown to help lower blood pressure.
• Oatmeal is high in fiber and can help lower blood pressure by reducing cholesterol levels.
• Natural yogurt is a good source of calcium, which can help lower blood pressure.
• Fish, especially fatty fish like salmon, are high in omega-3 fatty acids, which can help lower blood pressure and reduce inflammation.
• Garlic has been shown to help lower blood pressure by relaxing blood vessels and increasing nitric oxide production.
• Pomegranates are rich in antioxidants and can help lower blood pressure by improving blood flow and reducing inflammation.

Changes do not happen in a night. Like with most things in life, you need to consistently work for a healthier lifestyle.

Read also our No No’s of Healthy Life article.