Foods to help control Blood Pressure

You are what you eat and if you already know, it is a fact that the food we eat has healing properties. There are certain foods that have significant impact in helping to control and manage Blood pressure,coupled with your prescribed medications and change in lifestyle of course!   

Leafy Greens

Leafy greens like spinach, kale, and collard greens are rich in potassium, which helps lower blood pressure by counteracting the effects of sodium in your diet. According to research, eating at least one cup of green leafy vegetables each day can help lower blood pressure and lower the risk of cardiovascular disease.

Berries 

Berries like blueberries, raspberries, and strawberries are packed with antioxidants that help reduce inflammation, which is linked to high blood pressure. Research published in the American Journal of Clinical Nutrition, showed that those who consumed the most anthocyanins, primarily from blueberries and strawberries had an 8% lower risk of high blood pressure than those who consumed the least anthocyanins.

Oily Fish 

Oily fish like salmon and mackerel are a great source of omega-3 fatty acids, which help lower blood pressure by reducing inflammation and improving arterial function. The American Heart Association recommends eating  3 ounces (oz) of oily fish each week to reduce the risk of cardiovascular disease.

Garlic

Garlic contains a compound called allicin, which has been shown to have blood pressure-lowering effects by relaxing the blood vessels and improving blood flow.

Nuts 

Nuts like almonds and walnuts are rich in magnesium, which helps lower blood pressure by relaxing the blood vessels and reducing the amount of sodium in your blood.

Dark Chocolate 

Cacao, a component of dark chocolate, contains flavonoids, which are antioxidants. According to the American Heart Association, flavonoids may help lower blood pressure.

As per AHA, a small quantity of chocolate on occasion can be part of a balanced diet.

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