Healthy Foods You Should Be Eating Regularly If You Have Hypertension

Blood pressure, or the force of your blood against the walls of your blood vessels, can be influenced significantly by your diet. Hypertension, or high blood pressure, affects over half of the world's adults. Hypertension can lead to heart disease and stroke in the long run.

High blood pressure can be exacerbated by salty and sugary foods. When you eat salt, your body retains more fluid, which causes your blood volume and pressure to rise. Blood pressure can also be raised by sugary diets and foods high in saturated fats.

A healthy diet is critical for decreasing blood pressure and maintaining appropriate levels, and studies have shown that having certain foods in your diet, particularly those high in key nutrients like potassium and magnesium, lowers blood pressure.

According to Healthline, in this article, we discuss foods that can help to reduce high blood pressure and provide scientific evidence.

1. Garlic clove

Garlic is an antibacterial and antifungal food that is grown naturally. Allicin, the main active component, is typically responsible for the health benefits. Garlic may stimulate the body's synthesis of nitric oxide, which helps smooth muscles relax and blood vessels expand, according to some research.

2. Leafy green vegetables

Nitrates, which are abundant in leafy green vegetables, aid to control blood pressure. According to some studies, consuming 1–2 servings of nitrate-rich veggies each day can lower blood pressure for up to 24 hours. Cabbage, kale, lettuce, and spinach are all examples of leafy greens.

3. Lentils and beans

Beans and lentils are high in fibre, magnesium, and potassium, all of which help to control blood pressure. Eating beans and lentils has been proven in numerous trials to help lower high blood pressure levels.

4. Carrots.

Carrots are a staple vegetable in many people's diets because they are crunchy, sweet, and nutritious. Carrots are strong in phenolic substances including chlorogenic, p-coumaric, and caffeic acids, which relax blood vessels and reduce inflammation, lowering blood pressure. Carrots can be eaten raw or cooked, however, eating them raw may be more useful for lowering blood pressure.

5. Avocados 

Avocados include oleic acid, which can help lower blood pressure and cholesterol levels. Avocados are also high in potassium and folate, both of which are beneficial to heart health. It is high in vitamins A, K and E, as well as fibre.

6. Bananas

Bananas, when consumed in moderation, are high in potassium, a mineral that aids in the management of hypertension. The potassium content of a medium banana is roughly 422 milligrams. Potassium, according to the American Heart Association, lowers the effects of salt and relieves tension in blood vessel walls.

7. Fish

In general, eating heart-healthy foods can help you lower your blood pressure in the short and long term. According to Harvard Health, certain fish are high in lean protein, while others include omega-3 fats, which have been linked to heart-health advantages in some studies. Vitamin D is abundant in certain fish, such as trout. Fish may aid in the reduction of blood pressure.