Foods that help control High blood pressure

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High blood pressure is a disease also known as hypertension. It refers to the force of your blood pushing against the artery walls. High blood pressure is fatal as it leads to blood vessels’ damage, resulting in heart disease, kidney diseases, and other cardiovascular problems. High blood pressure is so feared hence the name silent killer because it doesn’t have visible symptoms; therefore, it can go unnoticed for years even. When it’s so high and too low, it can kill you instantly.

In contrast, estimations many adults have hypertension, having high blood pressure comes from uncontrolled factors like family history, gender, etc. You can also control high blood pressure like exercise and diet plans. In your diet plan ensures you take foods with potassium, magnesium, and low sodium they help control blood pressure.

Such foods include:


There are many types of berries such: raspberries, strawberries, and blueberries, which are so rich in flavonoids components and they are vital to regulating cellular activity and also fights off free radicals that cause stress and make toxins in your body; the strains can cause high blood pressure you can add berries in your diet during breakfast or at your snack time.

Red beetroots

These red beets are high in nitric oxide, and this oxide helps in opening up your blood vessels, which lowers your blood pressure constricted blood vessels cause blood not to flow smoothly, which results in high blood pressure.

Garlic and special herbs

Garlic is widely known for its role too, increase nitric oxide in the body, which in turn helps to promote vasodilation, aiding blood to flow smoothly without pressure; when pressure is evaded, we reduce blood pressure. To add taste to your food to avoid a lot of salt intake, try these rosemary and cinnamon spices as salt contains sodium and when in excess, salt leads to high blood pressure.


The knowledge that eating potassium-rich foods helps lower blood pressure and banana is one of them as it contains very high potassium levels and low sodium. Potassium is vital in regulating fluid balance, muscle contractions, and nerve signals with these functions high blood pressure occurrences are reduced. 

Fish and salmon

Fish is a widely know great source of protein. It Is also readily available. Salmon, mostly known as a fatty fish, is high in omega 3 and also dagga, a very affordable fish species, is rich in omega 3. This omega 3 helps reduce blood pressure and lower triglycerides, which are just lipids in the blood excess of them in the blood can block our vessels increasing blood flow pressure, thus high blood pressure and reducing inflammation.


For seed-eating lovers like pumpkin and sunflower seeds, eat them unsalted to just sodium as you already take meals that contain sodium. These seeds are fantastic; they contain potassium and magnesium known agents to control blood pressure; you can take the seeds as a snack or just between your meals.

Milk and yogurt

Milk is a known excellent source of calcium and contains low fat that’s purely amazing, and this makes you have to include milk in your diet as this an effective way of reducing your blood pressure; you may not be fun of milk; you can make yoghurt. Still, you have to check its sugar content choose one with low sugar as sugar increases blood pressure.


It is a typical food that is found in many homes, preferably as a breakfast meal, has high fibre content, low fat, and also the lowest sodium levels. High levels of sodium in the body causing high blood pressure as oatmeal in your meal is a guarantee of a healthy live hood and a fabulous day.

Olive oil

Invest in buying extra virgin oil as its just made from pressing olives and thus very organic and healthy ingredients like vitamin E and antioxidants which fight off free radicals which can cause damage to your cells leading to diseases in hypertension .it also contains polyphenols, which are inflammation-fighting compound thus reducing high blood pressure.

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