Today more and more people suffer from obesity. We tend to eat foods that we can prepare fast, or buy the once that are already made. Because of the high blood pressure, we tend to have day to day issues.
With these tasty foods, you can keep your blood pressure low and eat healthily.
Top 24 Foods to Reduce High Blood Pressure
Yes, chocolate! It may sound strange, but chocolate is full of magnesium which can highly benefit your health. Firstly, chocolate comes from cocoa seeds, but when it is produced a lot of sugar is added to obtain the desired taste.
This is the reason why we should not consume a large amount of chocolate. Moreover, there are apps that can help you control how much you eat daily. With it, you can observe your progress.
The spinach is full of magnesium and potassium folate. Because of that, you may not like to consume it alone, if so, it is best to use it as a salad or in soups. There are many recipes where you can include spinach.
Not only will it give the meal a new taste, but it will also lower the blood pressure.
These fruits are iconic for lowering blood pressure. There is even a study that proves that after a few hours, the blood pressure significantly decreases. The reason behind this is that peaches have dietary ions that you can rarely find in other fruits.
Moreover, it has a unique effect on our system which gives a positive effect. Yet, fresh peaches are hard to come by, so the frozen ones are still a great choice.
Bananas are a great source of potassium, especially before you exercise. Many coaches recommend that people eat bananas before they start working out. This popular fruit is easy to come by and cheap, so you should consider adding them to your diet if you haven’t done that already.
It is enough to eat one banana daily, but eating more will not be harmful. Make sure you include this tasty food in your diet.
There are many people who dislike broccoli. This veggie contains magnesium, phytonutrients, and potassium. Furthermore, these vitamins are crucial for battling cancer. Of course, you do not have to eat it raw.
Instead, you should cook it, bake it, use it in soups or side dishes. This veggie is also great for lowering blood pressure.
Kiwis are a popular and tasty source of vitamins. Also, they are great for lowering the blood pressure or cholesterol. Besides, they are full of mineral ions and salts. This fruit is perfect for controlling the weight you gain.
However, they are not easy to come by during the entire year, so you should eat them while they are fresh.
Berries are a great snack. You can also add them to your cereal or any kind of breakfast you might enjoy. These fruits can satisfy your cravings and are perfect for changing your typical snack time with something far healthier.
On top of that, they are good for lowering blood pressure and controlling hypertension. Also, there are many varieties so that you won’t get bored.
Oatmeal is a favored breakfast among many people. Today, people have come up with creative ideas to make oatmeal breakfast more interesting and tasty.
The best healthy ideas are to add fruits like berries, bananas, honey, or any foods that are to your liking. Even though, you can buy oatmeal with different flavors, try to avoid the ones that are too sweet.
Raisins contain tannins, antioxidants and potassium, as such they are great for those that have heart diseases, or suffer from hypertension. However, there are a lot of people that dislike them because of their taste, even if they give a huge benefit to the diet.
- Skim milk
This milk is useful for the circulatory system because it contains a lot of Vitamin D and calcium. Moreover, it can minimize the risk of heart problems by about 15%.
Milk is important for avoiding hyperventilation. Therefore, skim milk is a perfect choice because it has reduced calories.
The reason why many people recommend that you consume avocados daily is that they are full of carotenoids and potassium. The potassium helps with the blood pressure, whereas carotenoids can help strengthen your body when you are sick.
Furthermore, avocados can give your salads, sauces or even cocktails a great flavor.
Recently flaxseeds have become immensely popular, and with good reason. They help with lowering the blood pressure because they contain lignans, peptides, and alpha linoleic acid.
According to a study, the subjects who regularly consumed flaxseeds within six months had highly decreased their blood pressure.
Furthermore, their texture and taste make them an ideal snack. Besides, you can use them to add a crunchy taste and texture to your meals and salads
- Yogurt ( Non-fat or Plain )
If you have hypertension or cholesterol, the best choice is to eat yogurt. These yogurts contain mineral ions and proteins that are beneficial for people who have health problems. Also, you can add fruits or nuts to them to make your meals more innovative.
However, the same doesn’t apply to the yogurts that contain sugar or artificial colors. It is best to avoid them.
- White Potatoes
You can obtain the nutrients that your body requires by eating white potatoes. They contain magnesium and potassium that help lower the blood pressure.
However, many people believe that the white potatoes are not meant for frying, so it is best to bake or boil them. With the right ingredients, you can make a delicious and nutritious meal for yourself.
- Sweet Potatoes
The sweet potato contains carbohydrates, magnesium, and calcium. You can even replace rice with this potato or use it in desserts. To consume even more potassium, try eating the potato with the peel.
Besides, the sweet potato is ideal for lowering blood pressure and serves as an ideal healthy meal.
These nuts may have a weird taste for some people, but there are many who adore them. This flavor makes these nuts the most popular snack.
Plus, they have a positive influence on your health because they lower the cholesterol in the blood along with its viscosity. Additionally, it can help with the blood vessels and blood pressure.
Beans are great for the stomach and your blood pressure. On top of that, they contain magnesium, dietary fibers and potassium. This is the reason why they are so important for your body and health. Also, there are many varieties you can choose from and have fun eating them.
- Red Bell Pepper
As a great substitute for salt, red bell peppers are ideal for seasoning the food. They also contain a lot of calcium, potassium, and magnesium and are ideal for reducing the blood pressure.
However, if you freeze them and use them a few days later, you will not be able to get the necessary nutrients. But, you can keep them like that for later use.
Beets are great for our health. They help reduce blood pressure and hypertension. The more you consume them, the better results you will get on the long run.
According to research, the participants who consumed beets juice had reduced blood pressure only 4 hours after drinking.
In fact, they are so effective that you can still get the same nutrients even if you slice or roast them. It is a good idea to use them in your salads.
Kale is an ideal source of cell oxidants and alpha-linoleic acid. Also, it helps with inflammation and makes the blood less vicious; this helps lower the blood pressure. Because kale contains a lot of fiber, the nutrients are crucial for our body. But, it lacks other nutrients besides fiber.
There is no limit to how much you can consume quinoa on a daily basis. Some people also replace rice with it because of the multiple health benefits that it provides.
Quinoa contains phytonutrients, magnesium and above all is gluten-free. Try roasting the seeds to get an interesting snack.
- White Beans
The white beans are low in fat and high in fibers. Because of that, they have a lot of potassium, magnesium, calcium, and proteins. This is the reason why these beans are an ideal snack and great for losing weight.
Also, you can either use them as a side dish or an ingredient to your meals. However, try avoiding salt to get the best results.
- Soy Beans
Fresh soy beans contain magnesium, potassium, essential amino acids and mineral ions. On top of that, they are low in sodium so that you can eat more of them. Of course, you should eat them raw, but if you can’t, try boiling them.
However, be careful not to forget them on the oven, because overcooking will destroy the necessary nutrients.
- Sunflower Seeds
These seeds are high in unsaturated fatty acids and magnesium – a mineral which helps reduce blood pressure directly. They are extracted from fatty acids and are an ideal snack.