• High blood pressure, also known as hypertension, affects millions of people worldwide. While medication is one approach to managing this condition, a balanced and nutrient-rich diet can also play a significant role in regulating blood pressure levels. Let us explore some of the best foods to incorporate into your diet to support healthy blood pressure by Healthline:

    Citrus fruits

    These are abundant in vitamins, minerals, and plant compounds, and may contribute to lowering blood pressure and promoting heart health by mitigating risk factors for heart disease, such as high blood pressure.

    Examples of citrus fruits include:

    • Grapefruit
    • Oranges
    • Lemons
    citrus fruits

    Salmon and other fatty fish

    Salmon and other fatty fish are rich sources of omega-3 fats, which confer significant benefits for heart health. These fats can potentially reduce blood pressure levels by decreasing inflammation.

    According to a study encompassing 71 investigations and health data from 4,973 individuals, the relationship between omega-3 fats obtained from diet or supplements and blood pressure was examined. The most substantial reduction in blood pressure was observed with a daily intake of approximately 2 to 3 grams of omega-3 fats (equivalent to a 3.5-ounce serving of salmon).

    Salmon 2 (1)

    Leafy Greens

    Swiss chard and spinach are a couple of examples of leafy greens that have the potential to aid in reducing blood pressure.

    These verdant leafy greens are rich in essential nutrients like potassium and magnesium, which play a crucial role in maintaining healthy blood pressure levels. For instance, a serving of 1 cup (175 grams) of cooked Swiss chard provides 20% and 36% of your daily recommended intake for potassium and magnesium, respectively (source).

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    Written by Unathi Balele for Bona

    Feature image: Pexels