Heal Life

7 foods that help lower high blood pressure



High blood pressure is a problem that many people face as a result of obesity, genetic factors or with age. Hypertension is a chronic disease that requires regular follow-up with the doctor, taking high blood pressure medications in addition to a special diet. Here’s a group of foods that help lower blood pressure to add to your diet.


1- Spinach

Spinach is low in calories and contains a high percentage of fiber. It also contains heart-healthy nutrients such as potassium, folate, and magnesium, which are the main components for lowering and maintaining blood pressure levels.


2- Unsalted sunflower seeds

Sunflower seeds are also a great source of magnesium. A quarter cup is considered a nutritious snack. However, make sure to buy them unsalted, because the salty seeds contain a high content of sodium, which increases high blood pressure.


3- Beans

All kinds of beans are rich in a large percentage of soluble fiber, magnesium, and potassium, all of which are excellent for lowering blood pressure and improving overall heart health. You can add beans to your favorite salad or soup.


4- Baked potatoes in the oven

Potatoes are rich in magnesium and potassium, which are two vital nutrients for heart health. When potassium drops in the blood, the body retains sodium and a lot of sodium raises blood pressure. On the other hand, when consuming foods rich in potassium, the body becomes more efficient in eliminating excess sodium. Magnesium is like potassium, and it plays a major role in promoting efficient blood flow. Thus, maintaining a healthy balance for both minerals can help maintain stable blood pressure.


5- Banana

Bananas are one of the best sources of potassium for the body, so they are a good addition to breakfast or as a light meal in the middle of the day.


6- Soybeans

Soybeans are rich in potassium and magnesium and are suitable as a healthy snack after being roasted in the oven. You can also add them to salads.


7- Dark chocolate

A medical study published in the Journal of the American Medical Association stated that dark chocolate containing 70% cocoa works to reduce blood pressure after 18 weeks without increasing weight or other negative effects. Eat about 30 calories a day from black chocolate, only one small square.


Incorporating previous foods into your diet while reducing salt in your diet in addition to a healthy lifestyle helps greatly in controlling high blood pressure and the damage it causes.

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