Foods That Help Lower Blood Pressure

Foods That Help Lower Blood Pressure

First of all, if you have hypertension and your doctor has recommended you to use medication, these foods can never replace the medication. That's why you shouldn't stop taking your medicine. But if diet and exercise are recommended only as an adjunct to treatment or because you have borderline blood pressure values, these foods will help keep your blood pressure under control.

Green vegetables

Find your plate with spinach, broccoli, and kale. fill with leafy greens. The potassium contained in these foods allows sodium to leave your body and relieves tension in your blood vessel walls.

Red fruits

The pigments that give blueberries, strawberries and blackberries their rich colors are also an advantage for your blood vessels. Provides: anthocyanin. This natural compound helps artery walls become wider and more flexible, contributing to lowering your blood pressure and indirectly improving your heart health.

Yogurt

Calcium is a key actor for good blood pressure control, because blood It helps your veins tighten and relax themselves as needed. Plain, low-fat yogurt is a good way to add calcium to your diet without adding too much sugar or fat.

Oily fish

Another good source of calcium is the bones of fish such as salmon or sardines. In addition, oily fish such as mackerel and sardines contain omega-3 fatty acids, which have positive effects on the body.

Unsalted seeds

To lower your blood pressure, add unsalted seeds such as pumpkin, flax and sunflower to salads. Add it to yogurt or oatmeal. The seeds are a source of vital minerals such as magnesium, which helps control your blood pressure and relax your blood vessels.

Oatmeal

This whole grain product is healthy, provides a feeling of fullness and is low in sodium. It's also full of fiber, which helps you keep your weight and blood pressure under control.

Garlic

Garlic can do more than add flavor to your meals. It also increases your levels of nitric oxide, which dilates blood vessels. The looser your blood vessels, the lower your blood pressure.

Olive oil

Polyphenols, which are protective antioxidants in olive oil, make it superior to other oils. Polyphenols improve blood vessel health and help them become elastic. For a healthy oil choice: olive oil; Use it instead of butter, vegetable oil or canola oil.

Legumes and beans

A daily cup of peas, lentils, chickpeas or beans will help you keep your blood pressure under control. Legumes and beans are rich in fiber and may also help protect against coronary heart diseases.

Black chocolate

Black chocolate, which contains 50-70% cocoa, contains a plant compound called flavanols. This, just like garlic, can increase nitric oxide levels and lower blood pressure.

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