Foods that help to lower blood pressure

High blood pressure is one of the most prevalent non-communicable conditions worldwide, it is responsible for an estimated 45% of deaths due to heart disease and 51% of deaths due to stroke globally. According to WHO’s Global status report on non-communicable diseases 2010, the African region has the highest prevalence of hypertension estimated at 46% of adults aged 25 and above.

Avoid meat taking and drinking heart-healthy low-fat milk which will provide you calcium and vitamin D. The two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Go fruits! 

A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels.

Whole grains should amount to 50% or more of your daily foods intake such as wheat, oats, soya etc.

Reduce salt(sodium)  intake, for adults should consume less than 1,500 milligrams of sodium a day, keen attention should be given to sodium content in packaged meals, snacks and canned food, which can supply a day’s worth of salt in one serving.

Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health.

Foods rich in potassium help your blood pressure naturally fall, and bananas are not the only option to take but tomato paste should be added for it provides 2,657 milligrams.

Baked white potatoes are rich in both magnesium and potassium, two vital nutrients for heart health.

Note: the menace of hypertension is glow every therefore ensure you are conscious of your blood pressure status.

High blood pressure hypertension is a killer disease that is always associated with other health risk including stroke, kidney failure, paralysis, coronary heart disease, cardiac arrest and untimely death.