Asides other interventions, food is a sure way of bringing down your blood pressure.
Sodium has always been fingered in high blood pressure and removing it from your diet can help to protect you.
Research has shown that foods low in sodium and high in the at least two of the three power minerals: calcium, magnesium, and potassium can help to lower blood pressure.
Here are a number of well-balanced foods that you should add to your diet to help reduce the risk of stroke and heart attack.
Bananas
Eating a medium-sized banana can significantly lower your blood pressure because it provides you with 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need every day.
One good tip that can come in handy is that you don’t need to thrash any banana that has gone soft or the skin has become brownish. Simply peel the skin, bag it and store in a freezer for you to use in making smoothies.
White Beans
White beans contain essential elements and a cup provides 24% of the potassium, 13% of the calcium and 30% of the magnesium your body requires everyday.
White beans can be taken as a meatless source of protein and you should avoid adding salt which contains sodium to make your diet more effective.
Tilapia Fish
Tilapia is a mild white fish that is available all year round at regular markets, frozen food stores and supermarkets either as frozen or fresh fish fillet.
You can choose to prepare it in several ways including roasting, baking, and flavouring it with a variety of seasonings.
Eating a sizable portion is akin to consuming 8% of the magnesium and 8% of the potassium you need every day.
The Tilapia Fish is extremely low in environmental toxins like mercury and polychlorinated biphenyls (PCBs), and it is considered a sustainable, environmentally friendly choice including its wonderful effects on reducung blood pressure.
Avocado Pear
Avocado can be eaten with alone and with other foods such as bread. One-half of an avocado provides up to 1% of the calcium, 5% of the magnesium, and 10% of the potassium you need every day.
Avocados have the advantage of having heart-healthy monounsaturated fats and also contain health-promoting carotenoids.
More so, they contain pressure-soothing minerals which can lower blood pressure.
To get the best results, peel off the dark green flesh that lies directly under the brittle skin of the avocado. This area usually contains large amounts of disease-fighting compounds.
Red bell Pepper
Red bell pepper has a number of active nutrients and elements but the one that significantly helps in reducing blood pressure are potassium, calcium and magnesium.
It can be used alongside tomatoes to make stew or used in garnishing fried rice.
The advantage of this pepper is that it can be stored in the refrigerator for up to 10 days provided you store them in damp paper towels which will prevent them from drying out.
Also, you can choose to any extra left after cooking and use them later on.
Plain And Fat-free Yogurt
A cup of plain and fat-free yogurt contains 18% potassium, 49% calcium and 12% of magnesium your body needs daily.
More so, cool and creamy yogurt can be incorporated into mineral-rich breakfasts and eaten along with sauces and salad dressings.
Different brands of yogurt come with high calcium and potassium contents that is suitable for reducing blood pressure.
You can learn to control the nutrient and fat content of the yogurt you consume by reading the labels of the ones you purchase and getting the one that is most suitable for your high blood pressure diet.
Sweet potato
A medium-sized sweet potato can provide 4% of the calcium, 8% of the magnesium ( up to 7% without the skin), and 15% of the potassium your body needs everyday.
Sweet potatoes can be boiled and eaten with stew or prepared vegetables. They canalso be a good addition to smoothies which can be consumed moderately everyday to reduce your blood pressure.
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