Over time, high blood pressure can cause heart and kidney diseases.
It can lead to stroke and other diseases.
High blood pressure is called a silent killer because it can harm the body for years without any symptoms.
Although most of the factors that cause high blood pressure to be out of our control, such as age, family history, and sex.
However, some factors can be controlled through diet and exercise.
Examples include foods that help lower blood pressure :
Vegetables
Vegetables such as lettuce, arugula, cabbage, kale, and spinach contain potassium that helps the kidneys get rid of.
Of excess, sodium is needed by the body and this, in turn, reduces blood pressure.
Berries
Berries contain natural compounds called antioxidant flavonoids. Berries can be added to your morning meal.
With cereal or freeze it for a quick and healthy dessert.
Beetroot
Beetroot is rich in nitric oxide, which helps expand blood vessels, thus reducing pressure and less than 24 hours.
It can be squeezed, boiled, or grilled it is useful and tastes great too.
Skim milk and yogurt
Skim milk and yogurt are a rich source of calcium and fat-free so they can be relied upon as a diet.
To lower blood pressure. For greater benefit, almonds and fruits can be mixed with yogurt.
Oats
Oatmeal is rich in fiber and low in fat and sodium, which helps reduce pressure. Oats can be prepared.
In the evening to start your day with a healthy breakfast where ½ cup of oats can be mixed with½cup with hazelnut milk.
It is added in the morning blueberries or cinnamon to taste.
Bananas
Eating foods that contain potassium is better than taking supplements. You can chop bananas with morning cereal or.
With oatmeal or bananas can be eaten with a boiled egg for a quick and healthy breakfast.
Fish
Fish is a source of protein as the omega-3 in mackerel and salmon is high, reducing blood pressure and reducing inflammation and fat.
In addition to its usefulness, the preparation of fish is very easy as a slice of salmon can simply be seasoned with herbs, lemon, and olive oil and then roasted in the oven.
Garlic and herbs
Studies confirm that garlic contains nitric oxide which helps expand blood vessels and arteries reducing high blood pressure.
The addition of spices and herbs such as basil, cinnamon, thyme, fresh alert/
And others for the daily diet enhances the ability to relieve salt consumption.
Dark chocolate
I figured a lot of research shows that eating up to 100 grams of dark chocolate every day reduces the risk of heart disease.
This is because they contain approximately 60% cocoa powder, which has a lower sugar content than other types of chocolate.
Dark chocolate can be added to yogurt or fruits such as strawberries and raspberries for a healthy and tasty dessert.
Pomegranate
One of the studies suggests that drinking a glass of pomegranate juice once a day for 3 weeks reduces high blood pressure in a short time.
Thus through a diet to maintain heart health can reduce high blood pressure on the one hand and promote overall body health on the other.