Nowadays, a lot of people are suffering from high blood pressure, also known as hypertension. This is an important factor that causes strokes and heart attacks. If you want to lower your blood pressure, you need to understand the reasons why it happens. There are various factors that lead to high blood pressure such as genetics, age, stress, a sedentary lifestyle, obesity, alcohol consumption, bad smoking habit and too much salt intake. Therefore, drawing up a healthy diet is a perfect choice to manage and control your blood pressure.
In this article, we will give you top superfoods that provide antioxidant-rich and poor in saturated fats in their contents to keep your blood pressure in control.
1. Leafy greens
Number one of our list is leafy greens. Thanks to the tremendous amount of potassium that leafy greens provide helps our kidneys with removing lots of sodium through our urine. This is an amazing way to lower blood pressure.
The list of leafy greens that own high levels of potassium includes arugula, romaine lettuce, kale, collard greens, turnip greens, spinach, Swiss chard, beet greens. Canned vegetables tend to include added sodium. Many kind of frozen vegetables provide a lot of nutrients, similar to the fresh one. Moreover, frozen vegetables can easily store. Or else, you can blend leafy greens with two bananas and almond milk for the sweet and healthy green smoothie.
As we all know, berries, mainly blueberries, are very rich in a natural compound named flavonoid. A study showed that by digesting these compounds could help us avoid hypertension as well as lower blood pressure.
Raspberries, blueberries, strawberries, blackberries are all convenient to include into your meal. Sprinkle them on cereal in your breakfast. Moreover, keeping frozen berries by your side for a healthy and quick dessert.
3. Yogurt and skim milk
As you might not know about skim milk is a tremendous level of calcium and it’s also well known that it has low source of fat. Both of these elements are crucial in a healthy diet for reducing high blood pressure. All you need to do is you can either choose skim milk or yogurt depend on your taste.
Women are known to eat four or more cups of yogurt per week, which experienced about 20 percent of the reduced risks of suffering from low blood pressure.
If you are not a fan of yogurt or skim milk, try to incorporate with some almond slivers, granola and frozen fruits, fresh fruits. This will boost the flavor and give extra heart’s health benefits. Whether you buy a small cup of yogurt in a restaurant, make sure that you checked for the amount of added sugar.
4. Red beets
Nitric oxide is famous for its power of lowering blood pressure as well as opening your blood vessels. Fortunately, red beets own a rich amount of nitric oxide in their contents. Studies have shown that the amount of nitrates, which beetroot juice served have a lot of lower blood pressure’s elements.
Red beets are considered a top superfood for reducing blood pressure thanks to its amazing health benefits. You can either juice your beets or just simply cook then digest the root. It is known that beetroot is very tasty as added to stews as well as stir-fries or when roasted. Or you can bake them with tasty chips. On the other hand, you need to be careful while processing beets, as beet juice can make your clothes and hands get stain.
As we all know, oatmeal is a branch of cereals. It is designated with low fat, low-sodium and high-fiber in its content. Therefore, oatmeal is a superfood for lowering blood pressure. Moreover, people tend to have oatmeal for breakfast. Having oatmeal for breakfast is also a best way to boost your day.
Overnight soaked oats could be an alternate option for your morning routine. All you need to do is soak half cup of crushed oats mix with half cup of almond milk in small jar. Next morning, add berries, cinnamon and granola to your taste and stir them. You should be creative when it comes to cook meals for lowering your blood pressure.
6. Unsalted seeds
Unsalted seeds are good sources of magnesium, potassium and other minerals, all of which are known to lower blood pressure. Besides, seeds are crunchy and easy to digest. They also are healthy snacks when you are hungry in the afternoon. You can enjoy some sunflower, squash or pumpkin seeds as snacks daily depend on your taste.
7. Salmon and fish offers rich omega-3s
Almost all kind of fish is a tremendous level of good protein, especially salmon. It is famous for its excessive in omega-3 acids that can reduce inflammation, minimize the chance of suffering from high blood pressure as well as lower triglycerides. Amongst these source of fish , trout provided vitamin D. You may not know that foods give vitamin D, which can help with lowering blood pressure.
8. Olive oil
Olive oil is a perfect protocol for healthy fat containing blood pressure-lowering properties. Olive oil provides polyphenols that are known as inflammation fighting agents. They have the ability to reduce blood pressure.
Besides, olive oil is usually used in your daily meals. Therefore you consume this oil almost every day. It’s also a good option to dress your healthy salad with olive oil.