Hypertension is one of the leading causes of serious health complications. You get high blood pressure when blood exerts a little too much pressure on your blood vessels. This damages the blood vessels, which in turn leads to heart disorders, kidney failure and stroke. That is why it is so important to keep your blood pressure normal. And if you already have hypertension, you should take every available measure to lower it – one of which is through your diet.

Foods to control high blood pressure

Here is a list of foods that help lower blood pressure -

Leafy vegetables

Leafy vegetables are a panacea. They are the solution to a lot of illnesses. And they can drag your high blood pressure down as well. These veggies contain potassium, which induces your kidneys to flush out sodium. Sodium is the primary culprit behind hypertension. So make sure you go on a diet of-

• Spinach
• Broccoli
• Cabbage
• Lettuce
• Spring onions
• Beet greens
• All forms of ‘saag’

Red beet

Beet contains a specific compound called nitric oxide that expands the constricted blood vessels to allow more blood to flow through them. This eases the pressure being exerted on them, and naturally your blood pressure drops.

Berries

Berries may be tiny, but they are pocket-sized powerhouses for your health. They are high in flavonoids that have been proven to lower blood pressure.

Skimmed milk and yoghurt

Calcium is good for stabilizing blood pressure. Skimmed milk and yoghurt both contain calcium and very little fat, which your body can do without if you have high blood pressure.

Bananas

Another important food in our list of foods that help lower blood pressure is bananas. These fleshy fruits are loaded with potassium that counteracts sodium. Sodium causes water retention that leads to high blood pressure. Potassium undercuts sodium by inducing your kidneys to eliminate sodium.

Seeds

Sunflower seeds, chia seeds, and pumpkin seeds are packed to the rafters with minerals that help control your blood pressure. So remember to munch on these seeds when you feel like snacking.

Fishes with Omega 3 fatty acids

Fishes like herring, mackerel, and salmon are loaded with Omega 3 fatty acids that not only lower your blood pressure but also prevent damage to your heart by lowering triglycerides and inflammation.

Dark chocolate

Dark chocolate is a delight for the senses. Turns out it amounts to more than that. It keeps your blood pressure from soaring and minimizes the risk of cardiovascular illnesses.

Pomegranates

Pomegranates are associated with high iron content, but scientists have found that it can also stabilize your blood sugar. You can consume it as a fruit or make juice out of it.

Nuts

Rounding up our list of foods that help lower blood pressure is nuts. Nuts such as pistachios or almonds ease peripheral vascular resistance or the clenching of blood vessels.  Naturally, that normalizes your blood pressure.

Conclusion

It isn’t difficult to adhere to a list of foods that help lower blood pressure. You will see the results in days. [av_promobox button='yes' label='Consult a doctor on MediBuddy' link='https://www.medibuddy.in/?utm_source=blog_cta&utm_medium=blog' link_target='' color='blue' custom_bg='#f00' custom_font='#ffffff' size='large' icon_select='no' icon='ue800' font='entypo-fontello']Diet and exercise go hand in hand when it comes to lowering blood pressure. But there’s something even more important. Get a consultation with an expert doctor for your woes, through MediBuddy.[/av_promobox] Sources:

1. Healthline