9 Foods to Fight Hypertension

Hypertension, or high blood pressure, is considered the most avoidable risk factor for heart disease. A healthy diet regimen is crucial for lowering high blood pressure. A study has revealed that certain foods, notably those high in potassium and magnesium, decrease your high blood pressure.

Below are the 9 best foods to fight hypertension:

1. Amaranth

Eating whole grains like amaranth may help reduce your blood pressure levels. Studies show that diets abundant in whole grains is linked to lower risks of hypertension and other cardiovascular diseases.

2. Celery

Celery is a famous veggie that is good for fighting hypertension. It includes compounds called phthalides, which helps blood vessels to relax and reduce the blood pressure levels. Celery is also known to have “negative calories.”

3. Spinach

Spinach is high in nitrates. It’s also packed with antioxidants, magnesium, potassium, and calcium, making it an excellent choice for people with high blood pressure.

4. Chia and Flax Seeds

Chia and flax seeds are tiny seeds teeming with nutrients that are important for a healthy blood pressure, including magnesium, potassium, and fiber. Just add these seeds to your salad or smoothie and you’re good to go.

5. Carrots

Crunchy, wonderful, and healthy, carrots are a staple veggie in many individuals’ diet regimens. Carrots are high in phenolic compounds like p-coumaric and chlorogenic, which help relax blood vessels and decrease swelling.

6. Pumpkin Seeds

Pumpkin seeds are a great source of nutrients essential for blood pressure control, including arginine, magnesium, and potassium, critical for capillary relaxation. These seeds can lower your blood pressure significantly.

7. Swiss Chard

Swiss Chard is a leafy green veggie that’s loaded with blood-pressure-regulating nutrients, like potassium and magnesium. One cup of cooked Swiss Chard provides 17% and 30% of your daily potassium and magnesium requirements.

8. Salmon and Various Fatty Fish

Fatty fish are a superb source of omega-3 fats, which have significant heart health advantages. These fats may help reduce blood pressure by lowering swelling and decreasing levels of blood-vessel-constricting substances called oxylipins.

9. Citrus Fruits

Citrus fruits, including grapefruit, oranges, as well as lemons have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant substances that may assist in maintaining a healthy heart and minimizing risk of cardiovascular diseases.