High blood pressure or hypertension if not tested and treated may lead to fatal consequences, such as cardiovascular disease, kidney problems, and stroke. It’s also called the silent killer, as it has no visible symptoms and may go unattended for many years when it is too late. Based on the findings of the Centers for Disease Control and Prevention or CDC, an approximate 75 million US citizens are plagued with high blood pressure problems.
According to an article published on https://www.huffpost.com, there are many foods to help in keeping your blood pressure normal, one of which is Avocado power-packed with potassium, containing almost 975 mg of this mineral. Diet and exercise are the best ways to fight hypertension. Here are four best foods for controlling blood pressure:
- Berries
Blueberries are best for controlling your blood pressure levels because it is packed with flavonoids, which is a natural compound. Studies show that flavonoids help in keeping your blood pressure down and prevent hypertension.
You can add blueberries, strawberries, and raspberries easily to your daily diet. Simply add to your bowl of cereal or granola in the morning. Even frozen berries make a quick, tasty, and healthy dessert if you have hypertension.
- Leafy green vegetables
Did you know that potassium helps in the elimination of excess sodium through urination, thus keeping your kidneys healthy and functioning? It helps in keeping your blood pressure levels normal.
Include many leafy greens in your diet including arugula, romaine lettuce, kale, collard greens, spinach, turnip greens, Swiss chard, and beet greens. Avoid canned greens because they have excess sodium. Then, you can try frozen veggies that have all the nutrients of fresh vegetables. Mix these veggies with nut milk and banana for sweet green, health drink.
Additionally, you should use Mybiosource test kits for diagnosing high blood pressure and staying healthy.
- Mackerel, salmon, and fish having omega-3s
Did you know that fish is one of the best sources of lean protein and beneficial in controlling hypertension? Add fatty fish such as salmon, mackerel, and other varieties rich in omega-3s to your plate to lower your blood pressure.
Besides keeping your blood pressure level normal, fish rich in fatty omega-3s help in cutting down triglycerides and inflammation. You can also add trout to your diet rich in vitamin D because it helps in keeping your blood pressure normal.Fish is easy to prepare, tastes good, and nutritious.
- Oatmeal
Oatmeal is the right food choice if you have a high blood pressure problem. Take this food, as it is the best breakfast to give you the energy you need for a new day. The best option is overnight oats, one of the preferred breakfasts for patients of hypertension. Soak the oats and half a cup of nut milk in a big jar. When you wake up in the morning, add granola, berries, and cinnamon for taste. Stir well before you eat.
Conclusion
Eat these heart-healthy foods and minimize the chances of sudden spikes in blood pressure levels. It will alleviate the risks of hypertension, keeping your blood pressure level normal.
