High blood pressure or hypertension occurs when blood put pressure against your artery walls.
If left untended, high blood pressure may lead to serious health conditions like heart disease, kidney disease and even stroke.
There are many factors that lead to hypertension, but the lifestyle is more paramount.
Diet plays a major role in preventing and treating high blood pressure. Having a good eating habit is more essential as many suffering from high blood pressure are without symptoms, most times till the condition become critical. Maintaining a healthy diet may save your life.
Including these foods and fruits in your diet will help you keep high blood pressure at bay.
1.. Berries: Blueberries and strawberries contain anthocyanins, type of flavonoid which is a natural antioxidant. A study carried out on 34,000 people living with hypertension revealed a significant reduction in the blood pressure of the highest intake of flavonoid compared with low intake.
2. Banana: Banana is a popular fruit in Nigeria and all over the world. Banana is high in potassium and this play a vital role in managing high blood pressure as potassium helps eliminate or reduce the effects of sodium from the body. Some other foods rich in potassium are Avocado, mushrooms, tomatoes, tuna, beans and sweet potatoes.
3. Watermelon: Watermelon should be a go-to fruit as it is quite common around here. If you don’t like eating it, you can extract the juice as it contains a large percentage of water. The fruit contains citrulline, an amino acid which may help in managing high blood pressure.
Citrulline works by helping the body produce nitric oxide; a gas makes the arteries flexible and relaxes blood vessels.
4. Oatmeal: Oatmeal may not be all natural, but it contains a fibre called beta-gluten which may help reduce blood cholesterol levels. This type of fibre can also be found in Barley.
5. Spinach: Spinach is a green leafy vegetable that is packed with nutrients like fibre, potassium, folate, magnesium which are essential in managing high blood pressure.
6. Avocados: Avocados contain oleic acid and this has been discovered to reduce high blood pressure. The fruit is also rich in fibre and vitamins A, K, B and E.
However, including these foods in your diet may be of little effect if `some precautions are not taken. To effectively lower blood pressure, these must be added to the diet:
- Have enough sleep
- Reduce your salt intake.
- Exercise regularly