How To Manage Your Blood Pressure Through Healthy Diet?

High blood pressure or hypertension is a dangerous disease with your heart working harder than usual to pump blood out of the body from which your artery walls have to stand high pressure. It is the main factor which causes other diseases including heart disease, stroke, kidney damage, and other disabilities.

According to the World Health Organisation, 7.5 million deaths worldwide have resulted from hypertension. Besides a healthy lifestyle and exercise, a dietary change is the most powerful method to fight against high blood pressure. It’s essential for you to have varieties of vegetables and fruits in a daily diet. Scroll down to the best foods to lower your blood pressure.

Berries

Flavonoid-rich berries like raspberries, blueberries, and strawberries are highly recommended for controlling hypertension. Thanks to their abundant minerals like anthocyanin and potassium, these fruits are a natural anti-inflammatory remedy for your arterial walls.

Radish

Radish has been widely known as an antihypertensive food which contains ethyl acetate to lower the blood pressure.

Beetroot

With an abundant amount of potassium and nitrate, a glass of beetroot can restrain blood pressure within a day of consumption.

Garlic

Garlic extract is a great substance which eases the artery muscles. In addition to that, it can be used for both systolic and diastolic blood pressure.

Whole Grains

It is a must to get fibre into your daily diet, and fiber-rich whole grains are the best options. These compounds will destroy cholesterol deposits in your arteries which help lower the blood pressure.

Milk And Dairy Products

Calcium can take a significant impact on blood pressure. By smoothing muscle contraction, it eases the blood transportation and lowers the blood pressure to a healthy state.

Dark Chocolate

According to BMC Medicine’s report, dark chocolate includes a plentiful amount of flavanols. The naturally-occurring compounds are powerful agents which boost the nitric oxide formation and control blood pressure. Even though dark chocolate is healthy,  a small intake like only 1 or 2 stick a day is enough.

Indian Gooseberry

This fruit is an essential ingredient in Ayurvedic formulations for heart disorders. With a considerable amount of vitamin C, it helps widen the blood vessels which results in lower blood pressure.