One of the leading causes of death in the world today is high blood pressure, known for being a silent killer as it lacks warning signs or symptoms. If not taken care of as soon as possible, it can lead to further complicated illness like cardiovascular disease, stroke, or even heart failure. High blood pressure can be both prevented and controlled; this can be achieved by having consistent exercise, reducing sodium intake and ingesting a proper diet continually.
Medication can also play a role in this, but a very important thing to be considered is the diet you take in daily. Below are 5 power foods that help lower blood pressure.
1. Fat free plain yoghurt
Yoghurt is rich in minerals and it helps to control the fat and nutrient content. Taking one cup of fat-free plain yoghurt provides about 49% calcium, 12% magnesium, and 18% potassium, all of which are needed for the human body on a daily basis.
Bananas are known to be rich in fiber and potassium, potassium being a natural component for lowering blood pressure. With 450 milligrams of potassium in a banana, ingestion on a daily basis will help to prevent or lower blood pressure. Studies have shown that potassium can counteract the effects of sodium in the body. Not only is this fruit delicious, it is also very common and usually quite affordable.
Kiwifruit, named after New Zealand’s native kiwi bird (with a brown fuzzy coat that resembles the skin of the fruit), has a high content of Vitamin C, much more than the same-size serving of orange slices. Each kiwifruit is known to contain 2% calcium, 7% magnesium, and 9% potassium.
With approximately 979 milligram of potassium in avocados, and a whole lot of nutrients needed for a healthy heart, you should incorporate this fruit into your daily diet. It also contains monounsaturated fats (that are healthy for the body). You can cut a slice of avocado and place it in your sandwich, in place of mayonnaise or butter which contain unhealthy fat.
5. Dark chocolates
Perhaps you are wondering if you will have to let go some of your favorite snacks such as chocolate. No you won’t have to let go of all chocolate, as dark chocolates are great snacks for your health. Apart from the delicious taste, they contain polyphenols—a class of phytochemicals that help to protect the heart against cardiovascular disease. For more effective results, you can go for the natural, unsweetened cocoa powder, as it contains a very high content of polyphenols.