Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke, and other health related issues. Adding foods that are naturally low in sodium and high in at least two of the three power minerals calcium, magnesium, and potassium in your diet will help reducing high blood pressure. Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure. Food that helps control hypertension includes:
Fat-free plain yogurt:
One cup of fat-free plain yogurt provides 49 percent of the calcium, 18 percent of the potassium and 12 percent of the magnesium . You can control the fat and nutrient content by making your own yogurt at home for your high blood pressure diet.
One cup of white beans provides 13 percent of the calcium, 24 percent of the potassium and 30 percent of the magnesium. It is a great choice for vegetarians as source of protein. You can choose well-rinsed low-sodium canned white beans or no added salt beans. You can also soak it overnight to make some delicious dish.
One kiwifruit provides 2 percent of the calcium, 9 percent of the potassium and 7 percent of the magnesium. Kiwifruit is available round the year in supermarkets.They contain more vitamin C than a same-size serving of orange slices.
Peaches and nectarines:
One medium peach or nectarine provides 1 percent of the calcium, 8 percent of the potassium and 3 percent of the magnesium. Frozen unsweetened peach slices are a great alternative to fresh peaches and nectarines on a high blood pressure diet.
One medium banana provides 1 percent of the calcium, 12 percent of the potassium and 8 percent of the magnesium. In addition to lower blood pressure, bananas help lower stress hormones in the blood.
One cup of kale, raw or cooked, provides 9 percent of the calcium, 9 percent of the potassium and 6 percent of the magnesium. Kale is low in calories and contains a big dose of cell-protecting antioxidants as well as alpha-linolenic acid.This is a plant-based good fat that cools inflammation.
Red bell pepper:
One cup of raw red bell pepper provides 1 percent of the calcium, 9 percent of the potassium and 4 percent of the magnesium .
One cup of cooked broccoli provides 6 percent of the calcium, 14 percent of the potassium and 8 percent of the magnesium. This cruciferous veggie is also a famous source of cancer-fighting phytonutrients called glucosinolates.
One medium sweet potato with the skin provides 4 percent of the calcium, 15 percent of the potassium (10% without the skin) and 8 percent of the magnesium (7% without the skin) .
A half-cup of cooked quinoa provides 1.5 percent of the calcium, 4.5 percent of the potassium and 15 percent of the magnesium .This is a high-protein whole grain which contains a variety of health-protecting phytonutrients. Quinoa is gluten free and cooks in less than half the time it takes to make brown rice. Hence it is a good option to include in your diet if you have high blood pressure and high sugar.
One-half of an avocado provides 1 percent of the calcium, 10 percent of the potassium and 5 percent of the magnesium. The minerals present in this fruit helps lowering blood pressure. Avocados also contain health-promoting carotenoids along with monounsaturated fats.
Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure.
Oatmeal is a source of high-fiber, low-fat, and low-sodium which helps to lower your blood pressure.
Salmon, mackerel, and fish with omega 3s:
Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides.
Sunflower, pumpkin, or squash seeds with no added salt are high in potassium, magnesium, and other minerals which helps to reduce blood pressure.
Garlic increases the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.
Herbs and Spices:
Adding flavorful herbs and spices such as basil, cinnamon, thyme, rosemary in your daily diet can also help you cut back on your salt intake.
Pistachios reduces peripheral vascular resistance, or blood vessel tightening, and heart rate,there by reduces blood pressure.
Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.
Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they are easier to store. So you can choose the frozen one over the canned.