High blood pressure, more formally known as hypertension can be a very dangerous condition for your overall health. It can put you at risk of suffering from a heart attack or stroke. It can even lead to kidney disease or liver damage. Below, are some great foods you can include in your diet to lower your blood pressure:
1. Leafy greens
Leafy green vegetables are your first choice in lowering your blood pressure and helping you to avoid hypertension. They are filled with potassium which helps your kidneys remove sodium from your body via your urine. This will directly lower your blood pressure. Some of the best leafy greens that are high in potassium are romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, and Swiss chard. Avoid using canned vegetables which tend to have added sodium; instead use fresh or frozen veggies.
Berries are a great source of natural compounds known as flavonoids. Blueberries are especially great for getting some flavonoids. Studies have found that consuming flavonoids will help prevent hypertension and lower your blood pressure. This is a great way to reduce your blood pressure because its easy to add berries to your diet. You can include them in a salad or even just make a nice breakfast smoothie.
3. Red beets
Beets have a high nitric oxide concentration. Consuming them will help to open your blood vessels which will naturally decrease your blood pressure. This effect can take place as quickly as 24 hours after consuming beets. You don’t even have to actually eat the beet to gain this effect either. Simply drinking beet juice is enough to begin expanding your blood vessels.
4. Skim milk and yogurt
The calcium found in dairy products is perfect for helping to lower your blood pressure. Eating five or more servings of yogurt weekly can reduce your chances of developing high blood pressure by a whole 20 percent. And it is very easy to incorporate yogurt and other dairy products into your diet, which makes it a top tier way to lower blood pressure.
Oatmeal is one of the most heart healthy foods available. That is because it is high in fiber, low in fat, and low in sodium. All these elements work to lower your blood pressure and decrease your risk of suffering a heart attack or stroke. Serve warm oatmeal porridge from a casserole and start your day with a healthy breakfast!