10 simple foods to lower blood pressure

High blood pressure is a serious health problem – it requires treatment, monitoring, and lifestyle changes.

You may know a list of foods to avoid hypertension. But some foods can help reduce high blood pressure.

Let’s take a look at them.

Pressure reducing products

Flaxseed

Research has shown that flaxseed is effective in lowering blood pressure. Flaxseeds also purify the blood from excess cholesterol and normalize its viscosity. The seeds strengthen the heart muscle, thereby preventing the development of strokes and heart attacks.

Greens

To reduce blood pressure, it is necessary to include foods rich in potassium and magnesium in the diet. These are Brussels sprouts, spinach, arugula, celery and garlic. They contain substances that calm the sympathetic nervous system, the walls of the vessels dilate, and the load on the heart decreases.

Beets

Fresh beets are rich in B vitamins, folic, nicotinic and ascorbic acid. The root vegetable has a high content of mineral salts, phosphorus, iron, copper, silicon. Beets are most beneficial. Salads are prepared from it, and juice is squeezed out.

Legumes

Legumes are high in soluble fibre, magnesium, potassium, which are great ingredients for lowering blood pressure and improving overall heart health. If you buy canned beans, make sure they are salt-free.

Yoghurt

Eating yoghurt at least five times a week can cut your risk of developing hypertension by up to a quarter. Yoghurt is high in calcium, magic and potassium.

Bananas

Bananas are a great source of potassium. Be sure to include it in your breakfast. It can be added to porridge, mixed with cottage cheese or natural flakes.

Baked potatoes

Potatoes are high in potassium and magnesium, two essential nutrients for heart health. Maintaining a balance of these minerals will help reduce high blood pressure. It is best to eat potatoes baked and without salt.

Broccoli

A new study found that glutamic acid, found in high amounts in vegetables such as broccoli, lowers blood pressure. Due to its rich composition, broccoli plays a vital role in the processes of hematopoiesis, removes cholesterol, strengthens the walls of blood vessels and significantly reduces the risk of heart attack and stroke.

Skim milk

Drinking 1 percent milk daily will provide heart-healthy calcium and vitamin D, two nutrients that can lower blood pressure by 3-10%. Milk should be bought only natural and only of high quality.

Sunflower seeds

Sunflower seeds are an excellent source of magnesium. Just make sure the seeds are not salty. Sunflower seeds contain high amounts of sodium, which should be avoided. Otherwise, you may be doing yourself more harm than good.