High blood pressure, also known as hypertension, is one of the biggest health risks that the global population is facing today. This unusual condition has the least symptoms but can cause severe diseases like diabetes, heart stroke, and kidney failure. According to the WHO report of June 2022, at least one in four adults in India has hypertension.
Therefore, it is important to get your blood pressure checked regularly and take special care of yourself. According to Healthline, eating less salt, exercising regularly, and getting proper sleep can help control blood pressure levels. It is also important for a high-BP patient to keep an eye on their regular diet.
So, here are five foods that can help you lower your blood pressure naturally:
Bananas
This portable and easy-to-peel fruit is packed with various nutrients, including vitamins A, and C, fibre, and carbohydrates. Bananas are rich in potassium and low in sodium, which makes them an ideal food item for lowering blood pressure. Add one or two bananas to your breakfast or lunch for the best results. Apart from eating it directly, you can incorporate this fruit into your cereals, smoothies, bread, and salads. Banana curry and banana malpua are two popular Indian dishes that are prepared with this fruit.
Spinach
This green leafy vegetable is low in calories and high in fibre. It comes along with nutrients like potassium, folate, and magnesium, which are the key ingredients for lowering blood pressure. The potassium present in spinach helps reduce the negative effects of sodium in the body. Adding a bowl of spinach to your regular diet can be very helpful for regulating blood pressure. Soup, juice, gravies, and salads are the healthiest and simplest ways to eat this green.
Watermelon
According to Medical News Today, watermelon contains an amino acid called citrulline, which relaxes blood vessels and aids the flow of blood. This helps lower blood pressure and keeps your heart healthy. Adding two cups of this summer fruit to your daily meals is enough for the whole day. You can also relish watermelon in the form of salads, smoothies, and soup for a better taste.
Oats
Known for its high content of essential nutrients like vitamins, minerals, and antioxidants, this gluten-free grain is also a great source of fibre, which helps lower blood pressure and cholesterol levels. The best time to eat oatmeal is breakfast, but it can also become a part of lunch and dinner with recipes like oat khichdi, smoothies, and oat paneer bowls.
Dark Chocolate
Dark chocolate contains at least 60% cocoa solids, which help lower blood pressure. The flavonoids in them help relax the blood vessels, which lowers blood pressure. According to Medical News Today, eating 25 grams of dark chocolate daily can help you maintain your blood pressure. Prefer sugar-free ones for better results. You can also enjoy it in the form of hot chocolate or smoothies.