You are likely aware of the high risk that people with high blood pressure face. If you have high blood pressure, a relatively simple lifestyle change can help to control the condition. To control blood pressure, you need to maintain a healthy weight, be physically active and watch what you eat.
- Citrus fruits: Adding citrus fruits to your daily diet could help you lower blood pressure. Citrus fruits help reduce high blood pressure, which is common in people who are overweight, and it’s possible that citrus fruits may also reduce the risk of diabetes and heart disease.
- Salmon and other fatty fish: Salmon the best because it consists mainly of Omega-3 fatty acids. So eat more salmon, or try other fatty fish such as anchovies, sardines, and herrings.
- Swiss chard: Swiss chard is one of the best foods for high blood pressure. It’s high in magnesium and potassium, which are great for regulating blood pressure.
- Pumpkin seeds: Pumpkin seeds are high in potassium and magnesium, which helps to lower blood pressure.
- Beans and lentils: Beans and lentils are known for their high fibre content and ability to increase satiety. It’s no surprise then that they are known to be good for lowering blood pressure and reducing the risk of cardiovascular disease. Not only are they high in fibre, but they are also high in other nutrients that help lower blood pressure.
- Berries: Berries are a good source of potassium and fibre, which help regulate your blood pressure. To keep your BP in check, you need to consume at least a cup of berries per day, at least three servings per week. You should also include fruits such as apples, kiwis, grapefruit, pears, oranges, plums, strawberries and raspberries in your diet.
- Pistachios: Pistachios are a popular snack food and they are also a great source of healthy fats. Pistachios have high-quality protein. Pistachios are high in fibre and are rich in Vitamin E and Vitamin K. Pistachios are a great source of antioxidants. Pistachio is good for your heart. Pistachios are high in Omega-3 fatty acids which are good for your heart.
- Carrots: Can you reduce high blood pressure by eating carrots? The answer is yes. Carrots are a low-calorie food with a high level of vitamin C and beta-carotene. They are also known to improve blood vessels, improve the structure of the arteries, and prevent blood clots. Carrots are also very rich in vitamin A, which is known to prevent high blood pressure.
- Tomatoes and tomato products: Tomatoes, for example, are high in the antioxidant lycopene, which studies have shown lowers blood pressure. Lycopene also may help prevent atherosclerosis and heart disease, which is why many doctors recommend eating more tomatoes.
- Broccoli: Broccoli is a great source of vitamins A and C. Broccoli also contains an anti-cancer compound called sulforaphane, which helps protect us from cancer. They also contain folic acid, which helps prevent anaemia. Broccoli is also rich in calcium and fibre, which helps lower blood pressure. One cup of broccoli has approximately 25 calories.
Other foods to eat
- Greek yoghurt
- Herbs and spices
- Chia and flax seeds
- Beets, beet greens, and beet juice