Hypertension can easily lead to a potentially deadly health crisis including stroke and heart attack. In order to deal with hypertension you will need to make some small, but significant, lifestyle changes.
Eat a Healthy Diet
Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.
1 Leafy greens, which are high in potassium, include:
romaine lettuce, arugula,kale, turnip greens, collard greens, spinach, beet greens,Swiss chard. Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.
2. Berries
Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure. Blueberries, raspberries, and strawberries are easy to add to your diet. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.
3. Red beets
Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours. You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips. Be careful when handling beets — the juice can stain your hands and clothes.
4 Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk. According to the American Heart Association, women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.Try incorporating granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per serving, the better.
5. Oatmeal
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.
6. Bananas
Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.
7. Salmon, mackerel, and fish with omega-3s
Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure. One benefit of preparing fish is that it’s easy to flavor and cook. To try it, place a fillet of salmon in parchment paper and season with herbs, lemon, and olive oil. Bake the fish in a preheated oven at 450°F for 12-15 minutes.
8. Seeds
Unsalted seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure. Enjoy ¼ cup of sunflower, pumpkin, or squash seeds as a snack between meals.
9. Garlic and herbs
One review notes that garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt intake. Examples of herbs and spices you can add include basil, cinnamon, thyme, rosemary, and more.
10. Dark chocolate
Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate. You can add dark chocolate to yogurt or eat it with fruits, such as strawberries, blueberries, or raspberries, as a healthy dessert.
11. Pistachios
Pistachios are a healthy way to decrease blood pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate. One study found that a diet with one serving of pistachios a day helps reduce blood pressure.You can incorporate pistachios into your diet by adding them to crusts, pesto sauces, and salads, or by eating them plain as a snack.
12. Olive oil
Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.
Olive oil can help you meet your two to three daily servings of fat as part of the DASH diet (see below for more about this diet). It’s also a great alternative to canola oil, butter, or commercial salad dressing.
13. Pomegranates
Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.
Exercise
Regular exercise is one of the most successful things you can do to lower hypertension. Doing cardiovascular exercises such as brisk walking, swimming or biking is effective. In fact they become even more effective if done at least 20 to 30 minutes a day, five days a week. This will strengthen the heart and allow it to pump more blood while exerting less energy. When your heart is strong and more efficient there's less pressure on artery and vessel walls. Your body also gets more oxygen which reduces feelings of fatigue and improving cognitive functions like memory and concentration.