High BP is one of the biggest health risks that faces the global population today. Some would say it’s almost an epidemic. High blood pressure can cause countless problems like diabetes, stroke, heart disease, kidney failure and even death!

High blood pressure has  a lot to do with your diet and lifestyle. So besides reducing your sodium intake it’s important you check what you eat. And that’s where we come in. Healthy eating can play an essential role in warding off high blood pressure. But many fear that a blood-pressure-lowering diet involves bland, unseasoned foods and deprivation. That’s far from the truth.

Here’s a list of 6 foods that are easy to find, delicious, nourishing, healthy, can lower your blood pressure and reduce the risk of heart disease.

1. Beetroot

This crimson root veggie is rich in nitrates, which is thought to relax blood vessels and improve blood flow. Drinking a glass of beet juice can yield a five-point drop in blood pressure, according to a 2012 Australian study. The effect might be even greater over the long term if they are drinking it day upon day. Yes, beetroot juice lowers systolic blood pressure in just a few hours.

2. Watermelon

It contains an amino acid called L-citrulline, which has proven to lower blood pressure. Watermelon is a heart health promoting food loaded with fiber, lycopenes, vitamin A and potassium. All these nutrients have blood pressure-lowering effects. Add  this delectable fruit to your diet and wait for the magic to happen!

3. Banana

These portable, easy-peel fruits aren’t just sweet and low in sodium; they’re also rich in potassium which helps lower blood pressure. To incorporate more bananas into your diet- add it to your cereal, cake, bread, smoothies and milkshakes. Or try grilling or sauteing banana halves, then top it with a scoop of frozen yogurt.

4. Spinach

This green leafy delight is low in calories, high in fiber, and packed with nutrients like potassium, folate, magnesium – key ingredients for lowering and maintaining blood pressure levels. Did you know that half a cup of cooked spinach provides around 12% of an adult’s recommended daily calcium intake? Need an easy way to eat more of this great green? Add fresh spinach leaves to salads or sandwiches.

5. Avocados

The oleic acid found in avocados can reduce high blood pressure and cholesterol levels. Avocados also contain potassium and folate, which both essential for heart health. It is rich in vitamins A, K, B & E and are loaded with fiber.

6. Carrots

The cure for high BP might be one carrot away! Carrots are high in potassium and beta-carotene which have been shown to be effective in reducing high blood pressure. Carrot juice also helps maintain normal blood pressure by regulating heart and kidney functions.

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