10 Healthy Foods That Lower Your Blood Pressure!

Poor diet is one of the major reasons behind high blood pressure. There are foods that upon consumption can lower blood pressure.  Here is a list of foods that you can incorporate into your diet if you are looking for relief from high blood pressure –

1. Berries

Berries like strawberries are rich in a class of antioxidants called anthocyanins – a flavonoid. In a study conducted to find out the effect of berries on high blood pressure, researchers found that those subjects who consumed berries in significant amounts – particularly strawberries and blueberries – observed around an 8% reduction in their blood pressure levels.

2. Beets

A rich source of nitric acid – eating beets can help open up your blood vessels and reduce blood pressure. You can drink beet juice or cook and eat the whole root. You can also bake beet as chips and eat them.

3. Bananas

Bananas contain potassium in large amounts. Potassium is known to counteract the effect of sodium in the body and reduce tension in the blood vessels. For adults, the recommended dosage of potassium is 4700 mg per day.

If you have kidney problems then contact a doctor before consuming potassium.

4. Kiwis

A study found that eating kiwi can reduce both diastolic and systolic significantly. It has been assumed that the high vitamin C content in kiwis is the compound that is responsible for lowering blood pressure.

5. Watermelon

Watermelons consist of citrulline – an amino acid that can help manage blood pressure. Citrulline helps in the production of nitric oxide in the body – a blood vessel relaxant.

6. Oats

Oats comprise of beta-glucan, a type of fibre known for reducing blood cholesterol levels. Studies have found that this fibre can also lower blood pressure.

7. Leafy greens

Leafy greens like kale, spinach, lettuce and turnip greens contain high amounts of potassium, which lowers blood pressure. Potassium aids the kidneys in secreting sodium through urine.

8. Yogurt

Yogurt made from skimmed milk is an excellent source of calcium. Not just that, it is also low in fat. Both of these factors can help lower blood pressure. You can mix fruits and granola bars in yogurt for added heart health benefits.

9. Fish

Fishes like salmon are high in protein and omega-3 fatty acids which reduce inflammation and blood pressure. Some fishes like trout also contain Vitamin D which can lower blood pressure.

10. Pomegranates

Pomegranates have also been found to lower blood pressure. You can consume pomegranate juice in the morning as a part of your healthy breakfast.

By eating healthy, you can cut down the risk of hypertension and stay healthy.