If you are suffering from high blood pressure or hypertension, then your body is forcing too much blood against your artery walls. This can cause a major damage to your blood vessels, kidney and heart and it can also lead to health problems like kidney failure, heart failure, stroke and coronary disease.
High blood pressure is sometimes called the silent killer because there are no symptoms due to which it can go unnoticed for years. But, a proper diet consisting of potassium, fibre, magnesium and low in sodium can help control high blood pressure.
Even though high blood pressure can be treated with medication, it is also essential to change your dietary and lifestyle habits. Here, we provide to you the 20 best foods that help lower blood pressure quickly and naturally. Have a look at these.
Mangoes are one of the most-loved fruits. It is a favourite fruit for many that is said to lower blood pressure. Mangoes are rich in fibre and beta-carotene, both of which have been deemed to be effective in lowering blood pressure.
2. Bell Peppers
Eating bell peppers daily makes us go a step ahead towards a healthier heart and in lowering blood pressure. They are a great source of vitamin C, which has been shown to improve cardiac function and lower blood pressure in patients.
Salmon is very effective in lowering blood pressure because it is loaded with heart-healthy omega-3 fatty acids, which can lower your risk of heart disease and reduce inflammation.
4. Dark Chocolate
Don't deprive yourself from these sweet treats that can help you lower the blood pressure! You can have dark chocolates for dessert and not worry about your health. Dark chocolates are high in flavonoid content that helps in lowering blood pressure. Just make sure you intake dark chocolates instead of milk chocolates.
Apricots are fruits that can help in slashing your blood pressure and lower the risk of chronic disease. This fruit is rich in vitamin C and beta-carotene, which is the key to a healthier blood pressure.
The protein-packed eggs can help improve both your cholesterol and blood pressure levels. Include eggs for breakfast to lower blood pressure naturally while promoting weight loss as well.
Those who are struggling with blood pressure can include apples in their diet. Quercetin, a compound found in apple is effective in lowering blood pressure.
Carrots are loved by all because it tastes sweet. They are packed with beta-carotene and vitamin C that can keep your blood pressure levels down.
Cherries are loaded with fibre, vitamin C, and quercetin that significantly help in reducing blood pressure. Start sweetening your desserts with lots of cherries!
10. Flax Seeds
Including flax seeds in your diet can be the first step in reducing blood pressure. It is a great source of fibre, omega-3 fatty acids, which reduce inflammation, keep the heart healthy and improve the circulatory system.
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Start your day with a bowl of grapefruit to keep yourself healthy. Grapefruit is a good source of lycopene and vitamin C, which are excellent in lowering blood pressure.
Spinach is an easy and versatile vegetable to cook. This leafy vegetable is a triple treat when it comes to your blood pressure, thanks to its healthy helpings of beta-carotene, fibre and vitamin C.
These small fruits will satisfy your sweet tooth as well as lower your blood pressure. Blueberries are loaded with resveratrol, are low-glycaemic, and high in fibre which is found to be effective in lowering blood pressure.
Tomatoes have plenty of vitamin C and quercetin and are also a great source of lycopene, which is helpful in reducing blood pressure.
Beetroots are high in nitric oxide, which can help in opening the blood vessels and lower blood pressure. You can eat it raw or you can have it steamed as well to get the maximum number of nutrients
Onions are disliked by a few because it is not good for the breath. They are a great source of quercetin which has been found to be effective in lowering blood pressure.
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Watermelon is a healthy summer fruit, which is a good source of vitamin C and lycopene. Including watermelon in your diet can significantly reduce blood pressure.
Kale is another green-leafy vegetable that is packed with quercetin as well as vitamin C, which is known to reduce blood pressure naturally.
19. Sweet Potatoes
Sweet potatoes help in lowering blood pressure because it is a good source of hypertension-fighting resistant starch, vitamin C and beta-carotene.
Resveratrol, a pigment found in strawberries, is effective in preventing hypertension and keeps your blood pressure in check. These sweet fruits are a great addition to your diet when you are suffering from high blood pressure.
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