High blood pressure or hypertension is a very common medical condition. If a person’s blood pressure is only a little higher than the normal then there won’t be many visible problems but if the blood pressure is consistently much higher than the normal blood pressure(80/120 mmHg) then there are some potential side effects and problems the person will face.
Once a person is diagnosed with high blood pressure, his/her doctor would recommend DASH(Dietary Approach to Stop Hypertension) food plan. High blood pressure can be controlled with a proper diet plan. These foods are capable of reducing cholesterol level, improve heart health, reducing harmful elements from the body like sodium, etc.
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Eating supplements or medicines to control high blood pressure is one thing while controlling hypertension naturally with eating the right thing is something can reduce your blood pressure without showing any side effects. It will improve your overall health and your body would love you for this.
I have listed down the 15 most powerful foods for controlling high blood pressure naturally.
Most powerful foods to control high blood pressure
1. Fresh Leafy Green Vegetables
Hypertension or high blood pressure can be controlled by eating fresh leafy green vegetables daily. If your daily diet includes a sufficient amount of potassium then you will improve your kidney’s ability to eliminate sodium from your system.
You will get the right amount of potassium, iron, magnesium from fresh leafy green vegetables. Include more of them in your diet. Also, since they are very less in calories and very fibrous so they will also help in decreasing weight.
Do not go for canned vegetables because they have added sodium. Always go for fresh green vegetables.
foods to control high blood pressure
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2. White Beans to control high blood pressure
You need to eat more potassium-rich foods to lower your high blood pressure. White beans are packed with sufficient amount of potassium, calcium, and magnesium as per your daily need. So, eating white beans would definitely help in controlling high blood pressure.
You can cook white beans in a cooker or use them as side food or in soups. A perfect source of protein for vegetarians.
3. Fat-Free Yogurt
Fat-free yogurt is also a great food for reducing high blood pressure. It contains potassium, calcium, magnesim and Vitamin B2, B12. You can add it to your food as salad dressing or sauces.
Potatoes contain a high amount of magnesium and potassium. It also has protein, fiber, and Vitamin B6 which. Eating potatoes regularly will regulate your blood pressure. Eat baked potatoes, add yogurt to it. Do not add salty butter to it because you are kind of trying to decrease your overall salt intakes.
5. Cut down your salt intake
This is very important. I know salt is an important part of your food but if you want to lower your blood pressure then keep your daily salt intake up to 1 teaspoon. Cutting down on a daily intake of sodium is a great way of regulating your blood pressure.
Avoid canned foods, processed foods, and fast foods as much as you can. They are worsening the condition.
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decrease salt intake
We are constantly focusing on the fact that potassium-rich diet is important. Bananas are known for its potassium content. Eating 1-2 bananas daily in the breakfast will help you regulate your blood pressure. Also, bananas make you feel full throughout the day.
Broccoli is a great source of protein, thiamine, pantothenic acid, many types of essential vitamins, calcium, magnesium, phosphorus, and selenium. Also, they are a good source of dietary fibers which is essential for our body. Eating broccoli helps in reducing elevated blood pressure.
8. Blueberries to reduce high blood pressure
Blueberries are rich in flavonoids which can prevent and reduce hypertension. Blueberries have many other health benefits too. So, eat blueberries to become healthy.
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Beetroot improves your blood pressure. In fact, many people believe that drinking beetroot juice can bring down your blood pressure within 24 hours.
There are a lot of ways for consuming beets to reduce your blood pressure. You can grind them and make juice, add them to the salad, stir-fry them or roast them. Just eat them.
beetroot to reduce high blood pressure
10. Low-fat milk
Most of the people start skipping the milk and other dairy products to lose weight and decrease their blood pressure but you need sufficient amount of calcium too. Doctors recommend adding skim milk to your diet. It will fulfill your calcium requirements and is very low in fat.
Garlic has many medicinal properties. It has high amounts of sulphur in it and studies have shown that regular consumption of garlic reduces high blood pressure. Garlic also decreases cholesterol level in arteries and makes your heart healthy.
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An ideal meal for you. Oatmeal has high fiber and low-fat and low in sodium. It also makes you feel full so you do not crave for eating anything else.
Nuts like almonds, cashews, walnuts are also effective in reducing elevated blood pressure. If you do not have enough time then just slip a packet of mix nuts in your bag and snack on it whenever you get a little break.
14. Fish Oil
Fish oil has omega-3 fatty acids. These are very healthy for your heart. Many people with hypertension have reported positive benefits of fish oil in regulating blood pressure.
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Turmeric is an Indian spice which has many medicinal and beauty benefits. Indians use turmeric in making curry and also in healing wounds. There is a compound called curcumin found in turmeric which improves the blood flow to our body.
Curcumin has many cardiovascular benefits. You can sprinkle a pinch of turmeric in your cooking, or add it to a glass or milk and drink.
I hope, my article on 15 foods to control high blood pressure naturally helped you. A healthy diet is essential for a healthy body and healthy life. Besides eating healthy food also take out some time for exercise and Yoga. Physical activities can really help a lot.
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