Include these five foods in your diet to control high blood pressure

A good diet can help a lot in controlling blood pressure levels

High blood pressure (or hypertension) is a condition that we now know well. The condition is characterized by high blood pressure levels. This occurs when the force of the blood is very high against the walls of the arteries.
High blood pressure can be caused by an underlying disease or by our poor diet and lifestyle choices.
A good diet can help a lot in controlling blood pressure levels. It is recommended to eat fried and salted foods and opt for more vegetables (high in fiber in vegetables), whole fruits, nuts and low-fat dairy forms.
This is part of the DASH diet or dietary approach to prevent hypertension.
Since the DASH diet is also about eating healthy and clean, in some cases, it has also motivated people to lose some weight.
According to studies, excess fat, especially around the abdomen, can be harmful to the heart.
Here are some foods included in your DASH diet
Banana
Banana is rich in potassium, which helps to overcome the negative effects of sodium. Potassium acts as a vasodilator that makes you urinate and expels excess sodium.
According to a study, published in the American Journal of Hypertension, taking two yogurts per week can be beneficial for people who suffer from high blood pressure.
Spinach
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Spinach is another superfood full of potassium. In addition, spinach is also a good source of folic acid and magnesium. Spinach can be used to make smoothies, salads, soups, vegetables, stoves, etc.
Beetroot
Beetroot is rich in heart-healthy nutrients, potassium is the most important. Every 100 grams of beets contains about 325 milligrams of potassium. Beets are also a good source of fiber, folate (vitamin B9), manganese, iron and vitamin C. Drink a glass of beetroot juice every day and see the results for yourself.
Low-fat yogurt
According to a study, published in the American Journal of Hypertension, taking two yogurts per week can be beneficial for people who suffer from high blood pressure.
You can make a large number of yogurt-based dishes like Greek yogurt, sauces etc.
Including enough probiotics in your diet can improve gut health.
Almonds
Almonds are also a good source of potassium. Apart from this, they are also loaded with omega three fatty acids which are known to naturally strengthen the heart and control heart diseases.



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