Whenever we think of controlling our high blood pressure we think of restricting salt and processed foods. But a heart-healthy diet is more than just reducing your sodium intake. DASH diet, which is specially made to regulate blood pressure, lays emphasis on eating fruits and vegetables, fibre-rich foods, etc. Adding these foods to your diet can be a great way to lead a healthy lifestyle.

There are a wide variety of foods that can significantly lower your blood pressure:

1. Green Vegetables

Consuming foods that are rich in magnesium, such as leafy vegetables like spinach, methi, kale, and collard greens, can provide numerous health benefits. In addition to potassium, magnesium is also essential for maintaining healthy blood pressure levels and reducing the risk of diabetes and its complications. For those who may have difficulty meeting their daily magnesium intake through diet alone, Click here on magnesium chloride hexahydrate benefits. It is a highly bioavailable form of magnesium that can support various bodily functions, including energy production, muscle function, and nerve impulse conduction.

Low potassium triggers high blood pressure and further increases the risk of diabetes and its complications. Leafy vegetables like spinach, methi, kale and collard greens are good sources of magnesium and potassium. From stir-fried veggies to sandwich dressing consume these superfoods in different ways.

2. Beets

Beets are high in blood pressure reducing nitric oxide. According to research drinking beet juice can reduce systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet and if you have purchased the store juice, ensure that there isn’t any added sugar. 

3. Yogurt

Yogurt is the best source of probiotics that can reduce high blood pressure which is good for your gut health and digestion. Add it to your diet or consume it as a snack for effective results.

4. Salmon

Fish like salmon and mackerel are high in omega–3 fatty acids which lowers inflammation and aids in lowering your blood pressure. They are a great source of vitamin D which helps the body absorb calcium and regulates your blood pressure.

5. Quinoa

Quinoa is considered to be a super food because half a cup contains 15 percent magnesium  which is essential for a day. Plus it is rich in plant based protein and fiber to relieve constipation and keeps hunger at bay.

6. Sweet Potatoes

Potassium and magnesium rich sweet potatoes are an integral part of following a blood pressure reducing diet. Sweet potatoes are enriched with fiber which is good for your heart, too.

7. Garlic

A compound allicin in garlic may be able to reduce blood pressure and it is released when garlic is crushed. But doctors do not suggest using garlic supplements for treating hypertension since there is limited research on its effectiveness.

8. Oatmeal

Oatmeal has been linked to reducing the risk of cardiovascular disease and can help in reducing weight loss may help in reducing cholesterol. According to researchers, three servings of whole grains can reduce the risk of heart disease by 15 percent.