1. Leafy greens...CONTINUE READING
Potassium is abundant in leafy green vegetables. You don’t have to limit yourself to salads and soups; get creative in the kitchen and create stunning omelets, sandwiches, and burgers.
2. Garlic
According to webmd, garlic contains a chemical called allicin, which helps to decrease blood pressure. Because allicin is only produced when garlic is crushed or chopped, use fresh garlic.
3. Yogurt
A cup of yogurt is a terrific way to start the day. Getting a boost of energy early in the day will help you get through the rest of the day. Calcium is a mineral that helps to lower blood pressure; a cup of yogurt has 30% of your daily calcium requirement.
4. Bananas
A medium-sized banana, with 420 milligrams of potassium, would provide around 9% of your daily potassium need.
5. Berries The majority of berries contain a gas called nitric oxide, which mysteriously increases blood flow in your body. Nitric oxide appears to be highest in blueberries. According to studies, if you consume an ounce of blueberries every day, you won’t have to worry about high blood pressure.
6. Sweet potatoes
Sweet potatoes are high in potassium, magnesium, and fiber. You can either bake them in a pan with some cooking oil brushed on top or steam them simple.
7. Avocados
According to cleverlandclinic, Avocados are loaded with calcium and magnesium. Squeezing this fruit into your diet to get a threefold dose of these nutrients is highly recommended.
8. Broccoli
Broccoli has been found in studies to help lower blood pressure, heart disease, and give you a longer life. When you break down broccoli, you’ll uncover four different chemicals. Calcium, potassium, magnesium, and vitamin C are among them.
9. Kiwi
Three kiwi fruits each day can help keep your blood pressure in check. Kiwi might be a terrific addition to your yogurt for a killer yogurt parfait, according to a study.
10. Red bell peppers
All peppers are beneficial; green, yellow, orange, and red varieties are widely available; however, the red variety is the best for regulating blood pressure fluctuations. They’re packed with potassium, vitamin E, fiber, and vitamin C.
11. Pumpkin seeds
When you’re in the mood for a crunchy snack, try pumpkin seeds instead of chips. They’re high in magnesium and zinc, which help to decrease blood pressure.
12. Dark chocolate
One ounce of dark chocolate has been found in studies to lower the risk of heart disease. This is due to a substance known as flavonoid. It aids in the maintenance of healthy blood vessels.
13. Olive oil
Olive oil has been associated to reduced blood pressure, particularly in women. It’s also high in polyphenols, which provide a variety of health benefits.
