Hypertension, also called high blood pressure refers to the condition caused by the pressure of the blood on the arterial walls. High blood pressure can cause damage to the blood vessels which could lead to heart diseases, stroke, and kidney diseases. Hypertension is also referred to as the silent killer as it produces no symptoms and often goes unnoticed for years. Age, gender, and family history are some of the factors that have an effect on blood pressure. Exercise and diet also play a crucial role in managing hypertension.
Research has shown that you can lower high blood pressure by altering your diet. There are foods that can help reduce blood pressure.
A diet that will control blood pressure should be rich in magnesium, fiber, potassium, and low in sodium. Here are some foods that will help lower blood pressure.
Foods to lower blood pressure
- Leafy green vegetables: Potassium helps to get rid of sodium through urine from the kidneys. This will lower blood pressure. Leafy green vegetables are rich in potassium. Spinach, lettuce, turnip, and kale are some of the leafy greens which should be consumed. Canned vegetables should be avoided as they have a higher amount of sodium.
- Berries, especially blueberries prevent hypertension and help to lower blood pressure. Add strawberries, blueberries, and raspberries to your diet. You can also add them to your dessert.
- Yogurt: Yogurt helps to reduce the risk of developing high blood pressure. Add fruits and granola into your yogurt for extra health benefits. When you buy yogurt, choose one that does not contain added sugar.
- Oatmeal: Oatmeal contains low fat, low sodium, and high fiber content. Consuming oatmeal in breakfast makes a good start for the day.