Top five delicious foods for lowering blood pressure!

Hypertension or high blood pressure is a chronic medical condition in which the blood flow in the arteries is often high.  

Zee Media Bureau/Salome Phelamei

Hypertension or high blood pressure is a chronic medical condition in which the blood flow in the arteries is often high.

If your blood pressure is often 140/90 mmHg or above, you might be advised treatment to bring the pressure down. Normal blood pressure is at or below 120 over 80 (120/80).

Over time, high blood pressure can lead to heart disease, kidney disease, stroke, and other problems.

While lifestyle changes play an important part in treating hypertension, eating a diet that is rich in whole grains, fruits, vegetables and lo-fat dairy sources can lower your high blood pressure. Here's a list of foods that can help lower your blood pressure:

Low-fat milk: Low-fat milk or skim milk is a excellent food (rich in calcium and vitamin D but low in fat) for lowering blood pressure. Instead of taking higher-fat milk, opt for skim milk.

Spinach: This green leafy delight, packed with fiber and heart-healthy nutrients like potassium, folate and magnesium, is a great food for lowering and maintaining blood pressure level. Spinach is low in calories.

Potatoes: Potatoes are rich in both magnesium and potassium, two essential minerals for heart health and thus can help lower blood pressure. They are also high in fiber.

Beans: Beans are not only delicious, they are nutrient powerhouses. Beans (white, navy, lima, pinto, and kidney) are full of soluble fiber, magnesium, and potassium, all excellent components for lowering blood pressure and improving overall heart health.

Bananas: Bananas are a great source of potassium that can lessen the effects of sodium on blood pressure. Also, adding potassium-rich foods to diet is always better than taking supplements.

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