Some Special Foods That May Control High Blood Pressure
If people are suffered from high blood pressure, then they need to change their regular diet and exercise. According to the National Health Institute (NHI), eating low-sodium foods, and rich nutrients can lower blood pressure naturally. Blood pressure measures the pressure of blood within the circulatory system. Healthy or normal blood pressure (BP) is marked as 80 over 120 and 90 over 140. If it exceeds the limit of 150/100, then your BP will be considered as high BP which can be a cause for concern.
High blood pressure, also known as hypertension, occurs when the blood pressure is expanding your artery walls. This pressure can cause blood vessel damage that often results in stroke, and heart disease, among other life-threatening problems. Therefore, if you are concerned about your high blood pressure, consult your doctor first, and then change your diet plan. Here are some healthy foods that can prevent, reduce, and even reverse heart damage caused by high blood pressure.
Top 5 Foods that May help to Control High Blood Pressure
Potassium-Rich Banana
Banana is easy to peel fruit that is low in sodium and also a good source of potassium, which can help to lower blood pressure. And it’s also providing carbohydrates, protein, fiber, and magnesium. But bananas are best known for being one of the best things for your heart which is potassium. Banana is also full of fiber and vitamin C and B-6. To incorporate more bananas into your diet, you can add slices to cereal or your favorite fruit salad. And also you can try toasting or roasting banana pudding, then topping it with a small scoop of frozen yogurt.
Fiber-Filled Oat Bran
Oatmeal is a great breakfast if you have high blood pressure, but oat bran may provide more health benefits. It is high in fiber, which can help lower blood pressure and improve digestive health. Oatmeal also contains soluble fiber, which has been shown to lower cholesterol levels. It was in 1995 when the FDA officially approved a heart-health claim from The Quaker Oats Company.
In fact, it was the first food-based health claim approved by the FDA for marketing on a product’s box. You can opt for old-fashioned or steel-cut oats, which are less processed than other varieties. You can keep it sodium in low quantity and prepare your oats as a hot cereal with fruit or pancakes.
Potassium-Packed White Potatoes
The humble Idaho potato usually gets a bad rap, but when prepared properly it can be a great source of potassium, which can help lower your blood pressure. Potatoes are also a low-sodium food and a good source of fiber, and also they’re fat and cholesterol-free. One potato contains approx 897 mg of potassium which is 25% of the recommended amount. So, you can Split a baked potato and sprinkle it with one of their herb blends, or top a delicious healthy meal, or side dish with low-fat or fat-free sour cream or plain Greek yogurt and chopped chives.
Dark Chocolate
There are so many health benefits of dark chocolate, mostly for the heart, and high blood pressure control. In a 100 gm dark chocolate bar, 70-85% cocoa contains fiber, magnesium, iron, manganese, copper, and also plenty of potassium, Zinc, phosphorus, and selenium. The research found that dark chocolate may improve blood flow and lower blood pressure, and a study in 2015 found that dark chocolate is associated with a lower risk for cardiovascular disease. So, if you eat up to 100 grams of dark chocolate per day, then it may reduce a lower risk of heart disease. And 100 grams of chocolate contains a whopping amount of calories (647) as well as 42 grams of fat and 24 grams of sugar.
Yogurt That Provides the Calcium
Yogurt is a great source of calcium. An 8-ounce serving of plain, low-fat yogurt provides 415 milligrams, nearly a third of an adult’s recommended daily value, according to the NIH. According to Harvard Health, a lack of calcium can contribute to high blood pressure. It is a low sodium food that is great straight out of the container, but you can also use it as a creamy addition to a smoothie, and you can even mix a cup with a chopped portion of your favorite fruit in the blender.
