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High blood pressure is an issue many might face in the light of bad dieting or fitness habits. Also known as the silent killer, over 1 in every 3 adults above the age of 20 suffer from high blood pressure, recent studies have shown. However, learning to eat right, and knowing what to eat can definitely help improve this condition. Thus,we are here with some suggestions on what you should include in your diet.


1. Leafy Greens:

Of course leafy greens would top our list of foods you should eat. But why? Well, these vegetables, namely romaine lettuce, kale, spinach, beet greens and the like, are high in potassium. Potassium aids the kidney in expelling more sodium in the urine, which thus helps to lower blood pressure. Remember not to leaf them out of your dinner plates!


2. Bananas:

Speaking of potassium, what fruit comes to mind quicker than the almighty banana? Easy to find, delectable and convenient to bring around, bananas are a must-have for your blood pressure lowering needs. You can eat it alone, with yogurt, or oatmeal! Small wonder why we go bananas for bananas!


3. Red Beets

High in nitric acid, eating beetroots help to widen blood vessels and in turn, lower blood pressure. Beetroot can be enjoyed in a number of ways: as a juice, roasted, stir-fried, added into stews, or even stir fried into chips! Nothing beets enjoying some chips, especially chips which help lower blood pressure.


4. Skim milk

High in calcium and low in fats. This is the very thing you need for a diet targeted at lowering your blood pressure. Yogurt works as a viable substitute if you dislike milk! Studies have shown that women who ate 5 or more servings of yogurt a week have a 20 percent reduction in the risk of developing high blood pressure. What more reason is there to not skim on those yogurt desserts?


5. Oatmeal

Oatmeal is definitely the go to if you’re looking for a high-fibre, low-fat and low-sodium tummy filler. This classic breakfast item helps lower blood pressure, and it’s such a versatile meal that you can pair it with fruits, nuts, milk, yogurt and so much more! So get oat there and try out the endless possibilities of oatmeal pairings!


6. Berries

Yum berries! Coming in different forms and flavours, there’s bound to be one which appeals to you! Also, berries are rich in a compound called flavonoid, whichstudies have shown to reduce hypertension and lower blood pressure. Berry any doubts you may have, because berries are definitely the way to go!


7. Fish with Omega 3

Now, don’t be fooled by the label ‘fatty acids’, this is one fat you shouldn’t be cutting back on! There’s no close substitute for these polyunsaturated fatty acids, which does wonders for your blood pressure, and triglyceride levels, lowering them so you are at a lower risk of heart disease. Not to mention the myriad of other benefits such as antidepressant properties, a bulwark against ADHD, Alzheimer’s and arthritis, and can even help in child development.


8. Sacha Inchi Nuts

Photo: Incarich

Here’s a little secret: Sacha Inchi nuts have the highest nutritional content in Omega-3 fatty acids than any other food. You know what that means? It means bye-bye, high blood pressure! Moreover, Sacha Inchi nuts contain a high amount of vitamin A, which is important for healthy eyes, and vitamin E to guard your body against toxins! With sacha wondrous nut to cover all your Omega-3 requirements, there’s no need to look for other sources of Omega-3!

Yep, you’re herring me right, fish with Omega-3 should become a staple for both you and your family!


9. Dark Chocolate

Ahh, chocolate. The ever-constant companion in sorrow and joy, celebration and grief. Choc-full of flavanols to help the arteries relax and reduce blood pressure, this is definitely one for the books. However, it’s not just any chocolate that will do the trick, but only the bitter dark chocolates that are rich in cocoa.

Sorry to disappoint, but you can’t have expected all the sugary sweet stuff to be healthy for your body, can you?


10. Olive Oil

The final item on our list, olive oil should be a much opted for alternative over the likes of canola oil, butter or commercial salad dressing. High in polyphenol, which reduces inflammation and combats high blood pressure, olive oil also contains large amounts of antioxidants. Olive a healthy life now with the oil of the olives.