Top 20 Foods To Reduce High Blood Pressure, The Silent Killer That Damages You Internally

High blood pressure is a silent killer. According to the CDC, (Centre for Disease prevention and Control), almost 75 million of the adult population in America suffer from hypertension or high blood pressure, which has killed off the idea of healthy and safe living in modern times. Blame it on our crazy lifestyle, work pressure and stress or even our lazy, sedentary, inactive living habits; we are slowly becoming the victim of this modern-day plague. This slow killer produces no telltale symptoms which is why it gets unnoticed and untreated till it’s usually too late. That is why High blood pressure is referred to as a silent killer

High blood pressure can damage organs.

High blood pressure can cause damage to the blood vessels causing heart disease, strokes and kidney disease which can be fatal if not treated. But we can do much to control and reduce the condition such as exercise and diet. Here are 20 foods to reduce high blood pressure focusing especially on those rich in potassium, magnesium and fiber and low sodium content.

High blood pressure can damage organs

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1Leafy Greens

The aim is to lower the sodium content in the blood and body which can be reduced with the help of potassium through our kidneys, draining them out as urine. Leafy greens are the best source of potassium for this purpose such as Kale, arugula, Romaine lettuce, spinach, Beet greens, collard and turnip greens and so on. Avoid eating canned vegetables as they are high on sodium content but on the other hand frozen vegetables are as good as fresh produce and can be teamed up with bananas, other fruits and milk to make a yummy health shake.

Leafy Greens

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Oatmeal actually meets up with all the 3 specification for an ideal food item to lower hypertension that is, it is high on fiber, low on fat and sodium content. This is why, oatmeal has traditionally been considered the best breakfast food all across Europe. The best way is to soak half cup of oatmeal and half cup of nut milk in a jar overnight and finally stir in some berries or granola and cinnamon before slurping it up in morning.


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Banana is rich in Potassium. When added with the usual cereal or oatmeal or even boiled milk, this wonder fruit can work better then the best of diet supplements!


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4Garlic and herbs

An important biological process called Vasodilation’ or literally meaning the widening of the arteries can reduce blood pressure and this can be achieved naturally by greater intake of Nitric Oxide in our system. The best way to do this is to eat more of garlic and herbs will also cut back your salt intake and reduce hypertension. You can also add more of basil, thyme, rosemary and garlic in your meals.

Garlic and herb

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5Dark chocolate

Perhaps this is the only item in the list which would need the least bit of resistance or cajoling for consumption. Yes, our much-loved chocolate comes with its own properties to fight against hypertension. Dark chocolate contains 60% cocoa solids and has less sugar as compared to the regular ones, which is why it is associated with lowering of cardiovascular diseases (CVD). Researchers have suggested that 100 grams of dark chocolate per day can substantially reduce hypertension.

Dark chocolate

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