High blood pressure is a silent killer, it could go years without diagnosing or treating it. High blood pressure happens when the blood form a pressure against the walls of the arteries. If left undiagnosed or untreated for long time. High blood pressure could cause damage to the arteries and in return heart diseases or even stroke.
The risk factors that lead to high blood pressure can be out of your control like genes, family history and age. But there are other factors that you can manage like making sure to stay physically active and eat healthy foods that are rich in magnesium, potassium and fiber to control your blood pressure.
1- Leafy Greens.
Potassium is essential to help your kidneys get rid of excess amounts of sodium through urine.
The leafy greens are good sources of potassium and particularly:- Swiss chard, kale, turnip greens, collard greens, arugula, lettuce, spinach, parsley and beet greens.
Whenever looking for sorts of vegetables, fruits or beans to store, it is better to find frozen options rather than canned ones. Canned goods usually contain high levels of sodium, unlike frozen one that usually contain the same amount of nutrients as fresh versions.
You can always blend the listen above leafy greens with bananas and nut milk to have a blood pressure lowering delicious smoothie.
All types of berries and especially blue berries are rich in flavonoids, compounds that were found to help significantly prevent hypertension or lower it to normal readings.
Blueberries, strawberries and raspberries are easy to fins frozen and can easily be added to your daily diet.
They can be added to smoothies, morning cereal or granola.
3- Beet Root.
Beet root is one of the richest natural sources of nitric oxide which helps to dilate the blood vessels and in result lower blood pressure.
In a study, participants who ate beet roots their blood pressure was lowered within only 24 hours of consumption.
You can enjoy beet root in juice which is the best way to consume it if you want to lower your blood pressure naturally. But you can also cook it with soups or alone.
4- Skim Milk and Low-fat Yogurt.
Skim-milk is a perfect source of calcium and it is low on fat which both are important aspects to maintain regular blood pressure.
According to the American Heart Association, participants who ate five servings or low-fat yogurt or more had a 20% reduced risk of developing hypertension.