Hypertension or better known as high blood pressure is the measurement of pressure of your blood against the artery walls. It has a reputation of being the silent killer as it provide as much as too little to non obvious symptoms or signs. In most cases, it’s easily go unnoticed until it was at a Hypertensive Crisis stage, which is the emergency medical state.
Food to combat high blood pressure
High blood pressure could be easily attracted if you live an unhealthy lifestyle of lack of physical activities, and of course, greasy, high fat as well as rich-sodium diet. However, it can be easily treated by slipping in those active and healthy lifestyle including eating the right food. To eat the right food to fight hypertension, you need to know the types of food that works.
To do that, you need to consume food that are high in potassium, magnesium, fiber, and of course, low in sodium. To help you out, here are the list of top 8 food to combat high blood pressure or hypertension effectively.
Top 8 Food to Combat High Blood Pressure or Hypertension
Leafy greens
Leafy greens are high in potassium which is the vital ingredients to help out your kidneys to eradicate as much sodium as they can through your urine. This in turn, would help lowering your blood pressure. Amazing isn’t it? Some of the greens that are high in potassium, and great in health benefits are:
- romaine lettuce
- arugula
- kale
- turnip greens
- collard greens
- spinach
- beet greens
- Swiss chard
Avoid canned vegetables though as it often contains a high level of sodium. You may consume frozen ones, albeit a bit on the expensive side, it does have as much nutrients as fresh ones and made it easier for storage. Up for a bit of a healthy and yummy treat? Try blending in these veggies with the additions of fruits like bananas and nut milk, you’re sure in for a delight.
Berries
Blueberries, raspberries, strawberries, these berries are yummy treat. You can eat it with your cereal or granola, snacking on them as it is, and also make a scrumptious berries smoothies. And the best part is, they are one of the best top 8 food to combat high blood pressure. How? Well berries are overloaded with this natural compounds called flavonoids which had been proven in helping lowering our blood pressure. Can’t say no to eating berries now huh?
Red beets
Nitric oxide are known to be a help in opening our blood vessels, which in turn lower our blood pressure. What food that contains nitric oxide and is one of the top 8 food to combat high blood pressure or hypertension? Well, it’s red beets of course. It is shown that the nitrates in beetroot juice helps lowering people’s blood pressure around within 24 hours. To get this life-saving benefits from a beet, you can juice it, cook it, roast it, stir-fry it, chip it and many more endless possibilities.
Yogurt and Skim Milk
Everybody know milk is an excellent choice if you wanna get all that recommended calcium intake. Especially skim milk which also brings are low in fat. That particular character of a skim milk is a vital part in lowering our blood pressure. Don’t like skim milk? Well, you don’t have to force yourself to consume it. You can always opt for yogurt instead and mix it up with a combination of fruits, nuts or cereals.
Oatmeal
Oatmeals – it’s either you love ‘em or hate ‘em. But this top 8 food to combat high blood pressure as it’s not only high in fiber, low in fat, it also contains low sodium content which is great in lowering your blood pressure. Plus, it’s a great way to start up your day with oatmeal breakfast and giving you the energy you need. One popular way to do it is to soak a half cup of rolled oat in a half cup of nut milk overnight. And you get an easy peasy breakfast in the morning.
Omega-3
Calling all fish lovers! Get all the benefits of omega-3 from your seafood, especially fatty fish such as mackerel and salmon. Why omega-3? Well, it serves its purpose of aiding the reduce of blood pressure, eradicate inflammation, and lowering triglycerides. All are great health benefits, not to mention, able to combat hypertension easily by consuming seafood. We mean, everybody loves to eat, so why not eat the ones that can make you feel healthy?
Dark chocolate
Chocolates come in a variety of shapes, sizes, and flavours. There’s dark chocolate, milk chocolate, white chocolate, nutty flavours, fruit flavours and many more. Other than bring us joy, each chocolate has their own set of benefits. Dark chocolate on one hand helps in lowering the risk of cardiovascular disease, which correlates to hypertension. Which thus, helps in reducing our blood pressure.
Olive oil
Another top 8 food to combat high blood pressure on our list is the evergreen olive oil. Although it’s a bit on the expensive side but it serves a lot of health benefits, even being called as a healthy fat. Olive oil contains polyphenols. This compound is a great way to fight inflammation and reduce our blood pressure entirely. Just add two or three daily servings of this healthy fat to your diet, and you’ll be sure to see the positive changes in your blood pressure.
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