5 Food Choices You Made to Maintain Blood Pressure

Maintain Blood Pressure

The Blood Pressure shifts throughout the day based on a person’s activities. Often measures of above-normal blood pressure may cause high blood pressure. High blood pressure is also called hypertension. A person living with high blood pressure faces an increased risk of heart attack, stroke, and kidney disease.

But the change in your diet can definitely help you to maintain your blood pressure.

Here we will discuss the food choices that a person has to do to with the lifestyle change; these will help in maintaining blood pressure:

Leaf Vegetable

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Leafy green vegetables are loaded with nitrates, which provide great support to manage blood pressure. The minerals of leafy greens ease your blood vessel. With plentiful nitrates vegetables, every day can lower high blood pressure for up to 24 hours. You must add some leafy vegetables to your routine diet to take advantage like Spinach, Cabbage, Collard Greens, Lettuce, Kale, and WaterCress.


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Berries carry a class of compounds with antioxidant effects called anthocyanin. The highest consumption of anthocyanin through berries seems protective against high blood pressure.

Anthocyanin increases nitric oxide levels in the blood and decreases pressure over blood vessels’. Moreover, it helps make the easy way for blood to travel inside the body that helps lower blood pressure.

Anthocyanin is majorly constructed from blueberries, strawberries, raspberries, cranberries, and black currants. So, add some berries in smoothies and oatmeal or use them as a sweet treat after meals.

Potassium Rich Foods

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Potassium in the food lowers the effects of sodium and eases tension in blood vessels. Bananas are full of potassium and minerals that provide great support to manage high blood pressure. One banana carries almost 422 mg of potassium. Further, you can add some potassium-rich food options to your routine like Avocado, Mushrooms, Sweet Potatoes, Tuna, Beans, and cucumbers. 


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Watermelon carries an amino acid called citrulline, which can help you to lower blood pressure. Citrulline supports the body by removing gas that eases blood vessels and ensures flexibility in arteries. When the blood flows inside the vessels without hassle or tension, it automatically lowers blood pressure. 

Foods that are naturally red or pink like watermelon, tomatoes, and guava can give your body a boost of lycopene, an antioxidant that is linked to favorable effects on high blood pressure and other heart disorders. Doctors suggest food options with antioxidant properties to the people at high risk of blood pressure and other related diseases.


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You can add kiwi fruit to your daily meal intake or consume it once or twice a week. It is a perfect food option that provides vital support to lower blood pressure in people having mild raise levels.

Kiwis are rich in vitamin C, which can improve blood pressure management. According to a study, the effects of apples and kiwis were good on people with mild high blood pressure levels. Others can also take it as a meal to treat or consume in the salad bowl for health benefits.

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