7 Foods That Help To Reduce Blood Pressure

High blood pressure or hypertension is a global concern because of its wide prevalence. If not attended to in time, it can lead to severe complications like a heart attack or a stroke which can turn fatal.

Hypertension is referred to as a silent killer because you can live with it for years even without knowing, as its symptoms are likely to go unnoticed by you.A report of the World Health Organization (WHO) suggests that the proliferation of processed food industry has influenced the extensive prevalence in people with hypertension. This is attributed to the alarming increase of salts in processed and packaged foods worldwide.

On the bright side, high blood pressure can be managed better by choosing healthier foods. In this article, we will bring all about the infamous blood pressure and certain foods to reduce blood pressure.Blood pressure is referred to as the pressure of the blood exerted on your artery walls. The normal pressure is measured as 120 over 80 mm of mercury (mmHg), and when your reading is over 130 over 80 mmHg, you are considered to be suffering from high blood pressure.

Many factors like age, lifestyle, family history, gender, and race, which are beyond your control, can increase your risk of blood pressure/hypertension. You can, however, control hypertension by exercise and eating a diet rich in potassium, magnesium, fibre and less sodium.

You are often faced with a situation of how to lower high blood pressure. A suitable change in your diet is one of the best home remedies for high blood pressure that works.

Leafy greens

The potassium-rich leafy greens lower your blood pressure as they help your kidneys to excrete excess sodium through urine. Spinach, kale, turnip greens, beet greens should be high in your diet.

Garlic and herbs

The increase in nitric oxide in the body is attributed to the use of garlic. Nitric oxide acts as a vasodilator reducing the pressure in your arteries. Addition of herbs and spices like basil, cinnamon, thyme, and rosemary in your diet helps to cut down on your salt intake. This helps to reduce blood pressure.

Skim milk and yoghurt

It is calcium-rich and also, low in fats. These factors make this food ideal for reducing blood pressure.

Oatmeal

The low-fat, low-salt and high-fibre contents of oatmeal are a sure way to reduce your blood pressure. These properties make oatmeal an ideal breakfast option.

Bananas

Eating bananas gives you the best of potassium to lower your blood pressure.

Fish with omega-3

The primary source of lean protein in our diet is fish. Salmon and Mackerel are high in omega-3 fatty acids which lower not only your blood pressure but also lower triglycerides and inflammation. Other fishes like Trout contain Vitamin-D that can reduce blood pressure too.

Olive Oil

If you want to know how to reduce high blood pressure with healthy fat, olive oil is your answer. Polyphenol in it is an inflammation-fighting compound that helps reduce blood pressure.