Five natural foods that help control high blood pressure

Infamously called the "silent killer," hypertension or high blood pressure may go unnoticed for years, but could be the root cause of major health issues and diseases such as heart ailments, kidney disease, stroke, and blood vessel damage. 

It is inevitable to keep high blood pressure in check to lead a healthy life.

Here are five food items that help control the condition. 

Leafy green veggies: Spinach, beet greens, turnip greens

Notably, potassium aids your kidneys to push out more sodium through urine, which in turn helps reduce blood pressure.

Add up a decent amount of leafy green veggies (rich in potassium) to your diet, including the likes of spinach, beet greens, and turnip greens.

However, avoid canned veggies, and opt for only fresh, green ones to keep blood pressure in check.

Bananas: Natural storehouse of potassium

Potassium, as we said, is effective in dealing with high blood pressure.

Talking of potassium, bananas happen to be a natural storehouse of it.

According to the American Heart Association, potassium in bananas lowers the sodium-effect, and relieves tension in the walls of blood vessels.

You may slice a banana down in pieces, make a juicy banana shake, or add some to your desserts.

Eat 3 kiwis/day for 8 weeks, see the results

A study found that eating three kiwis a day for 8 weeks resulted in a significant decline in both systolic and diastolic blood pressure, as compared to an-apple-a-day consumption for the same period of time.

It was suggested that the bio-active substances in kiwis are responsible for it.

Further, kiwis are also rich in Vitamin C.

So snack on them or prepare its juice.

Oatmeal: One of the best breakfast options

Oatmeal is considered as one of the best breakfast options, for a reason.

Oats help in lowering blood pressure levels since it is low on fat, high in fiber, and is an overall low-sodium meal.

To have them in breakfast, soak half-a-cup rolled oats with the same amount of milk in a jar.

Next morning, stir and add nuts/fruits to taste.

Consuming yogurt fulfills 18% of daily intake of potassium

A study  found that women who ate five or more serving of yogurt weekly, are at a 20% lower risk of succumbing to high blood pressure.

With one cup of yogurt, you fulfill 49% of your daily calcium, 18% potassium, and 12% magnesium needs.

Plain, fat-free yogurt should be preferred over any other.

You may add fruits/nuts to taste.

Tips

Essential tips for blood pressure patients

In addition to having a healthy diet, here are some other tips you should follow to keep your blood pressure in control:

1) Since being overweight is a risk factor for hypertension, try to maintain a healthy weight.

2) Exercise regularly for around 30 minutes daily.

3) Reduce your sodium consumption.

4) Lower your stress levels.

5) Limit your intake of alcohol and caffeine. 

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