Cases of obesity have been on the rise since the 20th century. Technology has indeed revolutionize a lot of areas in our life like transportation, communication, and science. However, it’s also made us lethargic. We want everything fast and easy, especially when it comes to food. Fast food has made our lives easier but definitely our diets more unhealthy. Fast food Hence, it’s no surprise that many are suffering from obesity and other problems that go with it such as high blood pressure.

To stay healthy and avoid more serious health complications, it’s important that we keep our blood pressure in check. Diet plays a major role in keeping our blood pressure low. Below, we’ve compiled the best food that you can incorporate in your diet to bring down your blood pressure.

1. Avocados

Avocado is one of those very few food that are rich in potassium, which essentially lowers blood pressure. Aside from potassium, it also contains carotenoids found in the green part underneath the peel, which help fight diseases. You can have up to half avocado daily. Make sure that you include the green flesh along with the skin. Avocados also add an interesting flavor in your fruit cocktails.

2. Bananas

Another fruit that is very popular because of its potassium content is the banana. This is why your trainer or coach would suggest that you have a banana pre-workout. Bananas are originally a tropical food, but it is now cultivated in most parts of the world. It is easy to find and cheap, which makes it a good regular part of your daily diet. One banana per day is recommended, but if you are not getting any nutrients from the other food that you’re eating, you can have more. Since bananas can be found anywhere, it’s best if you opt to buy them fresh.

3. Beans

Beans have excessive amount of dietary fibers, and they also contain potassium and magnesium. Aside from maintaining your gut healthy, beans also lower your blood pressure. Most beans are great for reducing blood pressure, although they also have unique and individual nutrients. Beans make great ingredient for different food types, and you may want to try different varieties.

4. Beets

Since the juicing revolution started several years back, beets have become more popular. It’s been one of the go-to ingredients in fresh juices and smoothies not only because of its flavor and color, but more so because of its health benefits. Beets are a good treatment for hypertension and can help decrease blood pressure in the long run. In fact, based on one study, blood pressure of the participants significantly decreased just 4 hours after drinking beets juice. Beets juice has been proven to be the most effective form, but you may also roast or thinly slice them and toss into your salad. However, you should be careful as the cut out beets can leave stains especially on clothes.

5. Berries

Berries are also popular in reducing blood pressure. Blueberries, especially, are good in controlling hypertension. So the next time that you are craving something in between meals, berries are a good option to snack on. They are tasty and healthy at the same time. Since the berries have a lot of varieties, stock them up in your fridge to add some excitement to your snacks and even cereal bowls. They really do make breakfasts enjoyable and leisurely.

6. Broccoli

Most greens appall us, including the broccoli. But if you’re really intent on lowering your blood pressure and transitioning to a healthier diet overall, you will have to befriend this vegetable, which isn’t really so bad. Broccoli is a good source of potassium and magnesium as well as phytonutrients, which are said to be essential in fighting cancer. More reasons to get used to this wonder green, right? Broccoli can be cooked and eaten as it is, but if you wouldn’t want to be shocked, you can start with using it as an ingredient in your side dishes first.

7. Chocolates

Yes, chocolates are included in this list dominated by fruits and vegetables. Chocolate comes from cocoa seeds, which are rich in magnesium. Hence, a square of chocolate a day can be beneficial to your health. However, since it contains a lot of calories, you should only take them in moderation. Some people say it’s a comfort food, and for good reasons, but they tend to overeat, which can also have bad effects. It’s recommended that you keep a food diary to monitor your diet properly. If you don’t feel like carrying a notebook with you, you can download fitness apps that will allow you to monitor and control your food intake.

8. Flaxseeds

Flaxseeds are one of those foods that have become so popular in the past years, along with quinoa and chia seeds. This isn’t a fad or a silly craze though. Flaxseeds are indeed good for your health, particularly in blood pressure reduction due to its alpha linoleic acid, lignans, and peptides content. In fact, in one of the researches done regarding the subject, a significant change in blood pressure was recorded among the participants within 6 months of regular intake. Flaxseeds are crunchy and make a great snack, and they also add exciting texture to your salads.

9. Kale

Kale is commonly dubbed as king among the superfoods, and that is for good measure. It has high contents of alpha-linoleic acid and cell oxidants, on top of the trio of dietary ions. Pick the thin fresh leaves from the tips because the stalks may be high in fiber but low in other nutrients. The leaves of the kale also have anti-inflammatory properties. particular components in kale makes the blood less viscous, which results to lowering of blood pressure.

10. Kiwis

Kiwi contains plenty of dietary components, which make it a great remedy not only for high blood pressure but also for high blood cholesterol and those who want to control their weight gain. In addition, one kiwi fruit helps you reach your daily requirement of mineral ions and salts. Kiwi has a refreshing flavor, which makes it a favorite fruit among people who both love and hate fruits. Also, it is in season all year round. Unlike bananas though, kiwis are not very easy to find. Some local stores don’t carry them all the time or maybe they easily run out of them, so you may want to source other suppliers.

11. Oatmeal

Oatmeal is a popular breakfast choice, and overtime, we have found ways to make the oatmeal more exciting, flavorful, and enjoyable. You can add berries as topping, honey, or other fruits that are in season. Nonetheless, refrain yourself from adding too much sugar. Oatmeal are widely available and now comes in different flavors.

12. Peaches

Peaches contain dietary ions that are hard to find in any other food. These dietary ions are known to reduce blood pressure in the long run, but changes can be significantly observed immediately. Based on researches, only after a few hours on consumption, a huge drop in blood pressure was recorded. Since these contents are very rare, it can’t be replaced by any other food for the same purpose. They positively affect our bodies in a very unique way. Peaches are delicious, and you wouldn’t mind eating them fresh. However, if fresh peaches are rather difficult to find, you can always opt for frozen unsweetened slices, which are surely available in the supermarkets.

13. Pistachios

Pistachio nuts have very distinct and inviting flavor, which makes it a favorite snack of many. The good news is that it can actually be good for your health. It is found to be effective in lowering blood pressure by decreasing cholesterol in blood and reducing its viscosity. It can actually help control blood pressure temporarily, causing tightening of peripheral blood vessels.

14. Quinoa

Excessive consumption of quinoa is recommended due to its health benefits. It’s the reason why some people cook it as an alternative to rice. Quinoa has high content of magnesium as well as phytonutrients, and it is also gluten-free. Another way of enjoying quinoa is by roasting its seeds and adding it to your daily meals.

15. Raisins

Raisins — either you love them or hate them. But there really is no reason for you to hate raisins, especially if you are at risk in acquiring heart-related diseases. Raisins are also great if you suspect yourself to suffer from hypertension. These benefits of raisins may be due to its potassium, tannins, and antioxidants contents.

16. Red Bell Pepper

Working as an alternative of capsicums, red bell pepper is rich in potassium and also a good source of magnesium and calcium. A lot of health professionals recommend red bell peppers to lower blood pressure. Usually, red bell peppers are used to season and spice up your food. You can even substitute it for salt. However, red belle peppers are not available all throughout the year, so another option is to wrap them in paper and freeze them for future use, but you can’t expect to get the same amount of nutrients.

17. Skim Milk

We all know that milk is a good source of calcium. It’s also rich in Vitamin D, which makes makes it beneficial for the circulatory system. Also, combined calcium and Vitamin D can minimize the risk of getting heart diseases by about 15%. Out of all the dairy products, milk is the most important for preventing hyperventilation. Milk is not an unusual part of a dietary plan and can be taken is several ways. They are also widely available. However, it’s best to choose skim milk for its reduced calories.

18. Soy Beans

Soy beans are great for our diet because they have balanced nutrients contents. Vitamins, essential amino acids, and mineral ions specifically potassium and magnesium can all be found in fresh soy beans. Another good thing about them is that they are low in sodium, so you can have a dose every few days. It’s best if eaten raw to keep the nutrients intact. You can also boil it, but make sure you don’t overcook and eliminate the necessary nutrients.

19. Spinach

Another popular green in this list is the spinach. Non-vegetable eaters stray away from spinach, but it is one of the best foods for people who suffer from hyperventilation due to its potassium folate and magnesium icons contents. If you do not want to eat it as is, you can eat it with your burger or use it for your salad among your other favorite or at the least bearable leafy greens.

20. Sunflower Seeds

Sunflower seeds have excessive amount of unsaturated fatty acids. Sunflower oil is actually extracted from these fatty acids. The seeds are rich in magnesium, a mineral nutrient proven to reduce blood pressure directly. Sunflower seeds taste are great for midday snacking, so pack
them in small containers and jars and stock up in your workplace. The suggested amount is 1/4cup daily. You may also sprinkle them to your salads and soup.

21. Sweet Potatoes

Most members of the potato family are ideal for lowering blood pressure, such as the sweet potato. It’s also rich in carbohydrate, which makes it sufficient for a meal. You can get enough dose of calcium and magnesium in about two potatoes. We usually cook them and substitute for rice meals. However, they can also be consumed in different ways such as smoothies and desserts. It’s also great to eat it with the peel for more potassium.

22. White Beans

White beans are packed with essential nutrients to help our bodies to function well. It’s a good source of proteins, calcium, potassium, and magnesium. It’s also low on fat and high in dietary fibers, which makes it a good choice for those who are watching their weight. You can eat white beans as side dishes, and it can also be an interesting ingredient for soup and salads. Forget the salt to avoid sodium in your body.

23. White Potatoes

Potatoes are a great source of essential nutrients for our bodies to meet their requirements. They are rich in potassium and magnesium, which are both important in flushing out sodium and in turn, reducing blood pressure. You can consume one white potato daily. As oppose to what other fad dieters think, potatoes are not all bad if you don’t fry them. Try boiling or baking them instead, and you can still find them delicious and filling.

24. Yogurt (Plain & Non-fat)

Yogurt is one of the best food to consume when suffering from high cholesterol, hypertension, and other similar health problems. We’re talking about fat-free and plain yogurt, which is low on fat and thus, low in cholesterol also. The non-fat and plain yogurt is rich in proteins and mineral ions, including the three top ions recommended for people diagnosed with hypertension. Yogurt is not only enjoyable during breakfast. You can make use of yogurt to make your other dishes creative and healthier.

These are some of the best foods that you can include in your diet to help reduce your blood pressure levels. It’s quite a long list, so you wouldn’t have to worry about eating the same thing over and over. While having a balanced diet is important, you should also try to find time to be more physically active. Try looking for new exercises or sports that you will enjoy.