High blood pressure is a common problem in today’s societies,
especially where people are living a fast life, eating fast food and are
always on the go. High blood pressure can be prevented with regular
exercising and healthy eating, but if you already have a little bit
higher level, it’s important to pay attention to your every day habits
and keep your health from declining. We have gathered 15 foods which you
should eat if you already have high blood pressure or you just want to
do something for your own health.
1. Yoghurt
A box of yoghurt contains the suggested daily amount of calcium and also
a lot of magnesium. It’s a good idea to start your day with a yoghurt,
maybe eat some fruits with it.
2. Spinach
Green leafy
vegetables, for example spinach or ruccola has a high amount of kalium, which
is essential for keeping the balance of blood pressure.
3. Salmon
Salmon is rich in omega-3-fatty acids, which helps to normalize blood
pressure and also has a role in controlling the normal heart rate.
4. Honey
Paying attention to your blood pressure is hard if you also have
problems with your blood sugar. Try eating honey instead of sugar, but
be careful, it’s better, but still sugary and leads to obesity if you
eat too much.
5. White beans
A plate of white beans contains enough magnesium, calcium and kalium for
a day for an adult person. You can eat them in a soup, as a side dish
or in salads also.
6. Blueberries
Almost every
kind of berries are good for your blood pressure because of the flavonoids they
contain. Flavonoids can reduce high blood pressure, so don’t be afraid to eat
them as snacks also.
7. Raspberry
Almost the same as blueberries but it’s also good for blood vessels
because of the antioxidants it contains. Researchers have proved that
eating red berries regularly can reduce high blood pressure.
8. Potato
It might be
surprising but potato is also good to reduce high blood pressure. We have
discussed how important is the magnesium and kalium to keep a balanced blood
pressure, and this vegetable happens to contain both.
9. Kale
Kale, just
like spinach and ruccola is a green leafy vegetable, therefore contains a lot
of kalium, which is essential for our body to keep itself balanced.
10. Kiwi
Speaking
about kalium, magnesium and calcium may became boring now but they are still
the best things to eat if you want to keep your blood pressure in balance.
11. Banana
Banana contains
the biggest amount of kalium, therefore it’s really good to reduce high blood
pressure. Perfect for a quick breakfast if you don’t have time to prepare
complicated meals.
12. Dark chocolate
You are
sweet-toothed? No problem. Have you ever thought that dark chocolate is
healthy? Of course, don’t eat too much because it will cause constipation, but it
can reduce high blood pressure and it’s great against cardiovascular diseases.
13. Beetroot
Beetroot is quite divisive amongst everyone. You love it or you hate it.
It contains nitrat which becomes nitrit and then nitrogen-oxid and it
widens the blood vessels, therefore reduces blood pressure. Try eating
it with some roasted meat, or as a side dish.
14. Garlic
Garlic is
good for a lot of things, since it has antibacterial effect but it also
contains allicin which can prevent high blood pressure. It doesn’t matter how
you eat it; raw or prepared. Either way it’s healthy.
15. Avocado
Avocado is
the ultimate super-food nowadays, and not only because it’s popular. It contains
a lot of good kind of fatty acids and a lot of vitamins also, and the best
thing: magnesium, kalium and antioxidants. Perfect for your blood pressure.
