10 Foods that helps to control high blood pressure

10 Foods that controls high blood pressure

Elaborated By Fadew Blog
Reviewed by Natalie Butler, RD, LD

Name	Contains	Suggestions
Berries	Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.	You can Enjoy berries as a snack or sweet treat after heavy meals, or add them to smoothie and oatmeal.
Watermelon	Watermelon contains an amino acid called citrulline, which may help to manage high blood pressure.	Enjoy watermelon as chilled soup or make juice of watermelon or you can add it to the smoothies.
Kiwi	Kiwis are rich in vitamin C, which may significantly improve blood pressure readings in people who consumed around 500 mg of the vitamin every day for about 8 weeks.	Kiwis are easy to add to lunch or smoothies. Or you can eat directly.
Banana	Banana contains plenty of potassium’s, minerals that play an important role in managing hypertension.	You can eat a banana daily or add and mix with juices and several foods and deserts.
Oats	Oats contains a kind of fiber called beta-glucan, which may reduce blood cholesterol level. Beta-glucan may also lower blood pressure, according to some effective researches.	Start your day with a bowl of oatmeal. You can use rolled oats instead of breadcrumbs to give a fine texture to the meat or vegetarian burger patties.
Leafy Green Vegetables	Leafy green vegetables are highly rich in nitrates, which help anyone’s body to manage blood pressure. Some effective researches suggest that eating 1-2 servings of nitrate-rich. Vegetables every day can reduce hypertension for up to 24 hours.	Examples of leafy greens include:        cabbage        collard greens       fennel       kale       lettuce       mustard greens       spinach       Swiss chard To have a daily dose of green vegetables, stir spinach into curries and stews, sauté, Swiss chard with garlic for a tasty side dish, or bake a batch of kale chips.
Garlic	Garlic is an Antibiotic and antifungal food. Its main active ingredient, allicin, is mostly responsible for associated health benefits.	Garlic can enrich the flavor of many savory meals and curries, including stir-fries, soups, omelets, curry. Using garlic instead of salt can further promote the health of the heart.
Cinnamon	Cinnamon may also help to reduce blood pressure, at least in the short-term.	You can Add cinnamon to the diet by sprinkling it over oatmeal or freshly chopped fruit, as an alternative to sugar.
Lemon	Lemon contains a numerous amount of vitamin-C and B6 liquid.	You can drink lemon juice (without sugar) once in a day. It metabolizes your body’s bad toxins and lowers the blood circulations.
Dark Chocolate	This sweet treat may lower blood pressure. A review of 15 trials suggests that cocoa-rich chocolate reduces blood pressure in people with hypertension or prehypertension.	You should Choose high-quality chocolate that contains a minimum of 70 percent cocoa, and consume a single square, or a piece measuring about 1 ounce, each day.