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    • cal18-August-2022 adminAparna Iyer

      Superfoods To Reduce High Blood Pressure

    • We start panicking whenever our blood pressure shoots up. Then, of course, we become negligent as soon as it is relieved and start eating junk and unhealthy food. Right? It is where superfoods come as a saviour. 

      High blood pressure is an underlying problem that can harm your heart and health. It can reduce your arteries' efficiency, forcing your heart to work much harder and less efficiently. 

      It can increase your risk of heart disease, stroke, and kidney disease with time. However, hypertension is one of the most effectively managed diseases with diet. 

      So, here we have a guide of seven superfoods filled with fibre, potassium, and magnesium that can help you lower your blood pressure.

      Table Of Contents

      1. Superfoods To Lower Your Blood Pressure 

      2. The Final Say

      3. Dietitian's Recommendation

      4. FAQs

      Superfoods To Lower Your Blood Pressure

      1. Green Vegetables

      Leafy greens are high in nitrates that can reduce your blood pressure and are full of potassium which can help your kidney get rid of sodium. According to researchers, consuming one to two green vegetables can lower your high blood pressure for the whole day.

      2. Yoghurt

      Yoghurt is packed with calcium and potassium, which can help regulate blood pressure levels. Yoghurt is a probiotic which not only maintains the health of your gut but also helps keep your blood pressure under control. While yoghurt makes a healthy side dish, one can also make smoothies out of it. 

      3. Pistachios

      Pistachios are low-calorie nuts that aid in reducing weight. These nuts are potent Pistachios are low-calorie nuts that aid in reducing weight. In addition, these nuts are potent superfoods for high blood pressure because they are loaded with potassium, magnesium, and monounsaturated fats that impact your blood pressure. You can sprinkle pistachios on top of any dessert to make it richer.

      4. Beetroots

      We know beetroots for their bitter taste. But do you know it does wonders for your health? 

      These dark red veggies are high in iron and potassium nitrates. They are low in calories and help your blood vessels relax, which leads to better blood flow. They lower blood pressure and also control diabetes. Add it to your salad or make juices to lower your blood pressure.

      5. Dark Chocolate

      Apart from its heavenly taste, dark chocolate also has many health benefits. It is rich in antioxidants and reduces your blood pressure. In addition, the flavonoids in dark chocolate have been found to generate nitric acid, which relaxes the blood vessels lowering your blood pressure.

      6. Pumpkin Seeds

      Pumpkin seeds may be underrated, but do you know the number of health benefits they possess? They are edible roasted seeds that are consumed as nutritious snacks. Rich in antioxidants like beta carotene, selenium and polyunsaturated fatty acids, they control your blood pressure and cholesterol.

      7. Spinach

      Remember the cartoon character Popeye punching Brutus after having a can of spinach? Yes, those green leaves are loaded with vitamins and minerals and aid in weight loss. 

      Like beets, spinach is also high in nitrates. However, it is also enriched with antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure. The spinach soup also reduces artery stiffness, which may help lower blood pressure and improve heart health.

      Dietitian’s Recommendation

      Incorporating seeds like chia seeds and pumpkin seeds into your daily diet can help lower high blood pressure. Soak chia seeds in water or milk, and add them to your smoothies to incorporate them into your diet. 

      The Final Say

      High blood pressure is a chronic ailment that affects the heart. If not treated, it can pose several heart problems like stroke, heart attack, etc. Altering your eating pattern, regular physical activity, and lifestyle modifications can control your blood pressure. Monitoring your blood pressure is the other way to control your blood pressure.


      1 What are some superfoods that reduce blood pressure?

      Superfoods like oatmeal, green leafy vegetables, fruits, nuts, legumes, low-fat yoghurt, etc., can reduce the risk of high blood pressure. 

      2 Are superfoods good for high blood pressure?

      Green vegetables like kale, and lettuce, are high in nitrates which are known to reduce blood pressure. Moreover,  they are loaded with potassium and magnesium, which can balance the effects of excess sodium that can increase your blood pressure.

      3. What are some of the foods to be avoided for high blood pressure?

      Canned soup, canned tomato products, pickles, etc., are some superfoods to control your blood pressure.

      About TONEOP

      TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  


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