High  Blood pressure  treatment often requires some changes to one’s diet that are friendly to the heart. Here are 15 foods that are particularly effective in helping to manage and lower hypertension

foods to avoid with high blood pressure:

Leafy Greens 

 Spinach, Kale, and Collard are good sources of potassium which is a needed mineral since it eliminates sodium from the blood hence helpful in maintaining high blood pressure.

 These greens also contain nitrates that will work to calm blood vessels and enhance the blood circulation. You can join them in salads, blend them into smoothies or better still, you can fry them and use them as a vegetable dish. 

 Beets 

 Sweetening the deal, beets, which are rich in nitrates, have a way of converting them to Nitric Nitrogen in the body. This compound assists in the relaxation and widening of blood vessels hence lowering the high blood pressure. 

The benefits can be obtained from taking beets in their different forms namely roasted beets, beet salad or just beet juice. Making beets a regular part of your meals is one of the pleasant ways of helping to manage your high blood pressure level. 

Bananas 

 This fruit also contains potassium and as you are aware potassium is important in controlling of blood pressure and therefore this fruit is good for those people with hypertension. 

Along this line, potassium aids in keeping a good balance of fluids in the body as well as the force applied on the blood vessels to control the sodium products in the diet. 

However, hypertension patients can consume bananas in a direct way with or without putting it in cookies but actually as a snack or during breakfast with oatmeal or even in such a blend as a banana smoothie. 

read :

How to make banana juice || Banana juice recipe

 Fatty Fish 

 Most fishes such as salmon, mackerel, and sardine contain omega-3 fatty acid good for the health of the body.

 Intake of saturated fat particularly from sources that are deemed to be healthy has been shown to reduce high blood pressure, reduce level of inflammation, and thus, has a positive effect on the heart health.

 It is best frying or broiled fatty fish or can be incorporated into salads as it is effective in increasing the regulation of high  blood pressure, and good heart.

Oats 

 Oats – this is a form of fat which when taken in a certain range is good for body health, Lowers blood pressure due to a type of fibre known as Beta-glucan which is obtained from oats. 

Concentrated fibre oat is likely helping in the reduction of the LDL cholesterol that is needed in the strengthening of the heart.

 Some of the most efficient forms of this food are plain oatmeal, which can be taken as a breakfast meal or oats that can be added in smoothies and other baked foods. 

 Garlic 

 Allicin that is present in garlic is indeed a good natural remedy because it has the natural ability to reduce high blood pressure.

 It helps in the dilation of blood vessels and circulation of blood therefore can be very useful in the implementation of this hypertension diet.

 Garlic can be prepared in different ways and this is through raw consumption by including it in soups or stews or by generally using it to season foods. 

 Berries 

 The fruits such as strawberry, blue berry, and raspberry involve in the substance called antioxidants and flavonoids which help in the contribution of lowering down the blood pressure of a man.

 These compounds play the role for the improvement of the functions of blood vessels and reduction of inflammation. To include berries in heart and blood pressure meals, you can eat them whole, in Burgundy style, or as part of a blend for yogurt and cereals. 

 Nuts 

 Almost all nuts like almond, walnut and pistachio are rich sources of good fat, fibre and minerals including magnesium and potassium. 

These nutrients also help in reduction of the high  blood pressure as well as the overall state of the heart. 

This honours the inclusion of nuts in the hypertension regulating diets since they can be served in small measures or used in supplementing salads or garnishing. 

 Beans and Lentils 

 Fibre, protein, and potassium-rich beans and lentils play an important role in lowering the blood pressure. These legumes contribute to decrease cholesterol due to fibre containing and potassium that has a role in decreasing sodium. 

Beans and lentils may be incorporated in soups, salads or as side dishes and this can help in proper change of the BP. 

 Sweet Potatoes 

Sweet potatoes are also rich in potassium and fibre, which are critical components to lead to a proper blood pressure level. 

That is because potassium reduces the impacts of sodium on the body and fibre lowers cholesterol levels which are essential to the heart.

 More notably, sweet potatoes can be prepared in so many styles such as baked, mashed or even as the foundation for healthy fries.

Pomegranates 

 Pomegranates are also rich in antioxidants and their consumption has been said to assist in dropping the blood pressure in the body by helping the blood vessels regain their flexibility with no inflammation. 

Consequently, it is recommended to consume pomegranate juice or include fresh seeds of this fruit in the salads and yogurt to get these heart’s advantages. 

Avocados 

 As a result of my Avocados are great sources of monounsaturated fats and potassium. These are the nutrients that possess the healthy impacts that help in the management of  high blood pressure and improvement of heart health.

 Avocado can be used in many manners in the dieting; You can chop it and add to the salad, take it in a sandwich, blend it in a shake. 

 Salmon 

 Like mackerel, salmon also has omega-three fats that are advantageous to the heart health by way of low blood pressure. 

For example, through grilling, baking or broiling, preparation of the; heart healthy food; can be incorporated in meals. 

Citrus Fruits 

 Oranges, grapefruits and lemons are all in the citrus group of foods and if taken on a daily basis as a citizen they have the capability of lowering blood pressure due to their composition on vitamin C as well as antioxidants.

 From literature knowledge it can be deduced that some of the flavonoids that are found in citrus fruits help to increase the tone of the blood vessels. Introduce in your diet plan the citrus fruits in front of snacks, salads or in natural fruit juices. 

 Whole Grains 

 Some of the well-known examples of whole grains include brown rice, quinoa, barley, and many others that are known for their rich fibre and nutrients that are known to have great impacts in controlling high blood pressure as well as heart problems. 

Furthermore, the fibre in the whole grains lowers cholesterol levels and oversees that the blood sugar highs and lows are not extreme. Therefore, when used as a part of a meal, whole grains could be seen as beneficial to help under the improvement of the state of the cardiovascular system. 

Conclusion 

These foods can be very beneficial in hypertensive patients by regulating and reducing high blood pressure and thus being beneficial to heart health. There are major positive aspects to both the dietary goals presented in the paper so introducing them into the patient’s daily diet along with other healthy behaviours can help him/her achieve better management of hypertension. 

8 Foods Help to Manage High Blood Pressure