Hypertension or High blood pressure has become one of the common issues today. If neglected it can lead to severe cases like stroke, heart attack or even cause death.

To prevent such repercussions, high blood pressure patients should strictly take care of their diet. Thus, here are a few food items that one should include to manage and reduce hypertension.

1. Berries

Blueberries and strawberries are very useful to maintain a healthy heart. They are a great source of potassium and an antioxidant compound called anthocyanins. Anthocyanins not only lowers blood pressure but is very good for the overall health of the heart.

Thus, including berries in your breakfast, dessert, oatmeal, or smoothies is a good idea.

2. Olive

Olive contains fatty acids and antioxidants named Polyphenols that keep the blood vessels flexible an d helps in reducing the high blood pressure. Use it instead of butter to reduce the blood pressure.

3. Bananas

They are fully packed with potassium, a mineral that is useful to manage hypertension. About 422 milligrams of potassium are said to be present in a medium-sized banana thus consuming it regularly can improve and lower the blood pressure gradually.

Also, do consume other potassium-rich foods like avocado, mushrooms, tomatoes, beans, etc.

4. Beetroot

Drinking beetroot juice also helps to lower blood pressure. The presence of inorganic nitrate in beetroot reduces blood pressure. Thus, drink a glass of beetroot juice every day, or you can include it in a salad or vegetable curry.

5. Dark chocolate

IAs unbelievable it may seem, dark chocolate reduces blood pressure. Cocoa-rich chocolate is very helpful in reducing blood pressure in people with hypertension. Buy and consume dark chocolate but don’t forget to have it in moderation.

6. Kiwi

Consuming kiwi daily aid in reducing blood pressure. Kiwis are rich in vitamin C, which is said to improve the blood pressure to a great extent. Hence, include it in a fruit salad, smoothie to maintain the blood pressure.

7. Oats

Beta-glucan, in oats reduces blood cholesterol levels and lowers blood pressure. So, what you can do is consume it in your breakfast and you can add in berries and kiwi to make it even tastier and beneficial for health.

8. Leafy green vegetables

It is rich in nitrates, and thus helps to manage blood pressure. Consuming cabbage, spinach, lettuce, etc daily reduces hypertension for up to 24 hours. Thus, make sure that you include it in the salads, curries or you can even make a juice out of it.

9. Garlic

Needless to say, garlic has many health benefits one of them is healthy for the heart. Consuming garlic increases the nitric oxide level which dilates the blood vessels and that in turn reduces hypertension.

Thus, include garlic in your curry, soups, etc. You can also use garlic instead of salt for a healthy heart.

10. Pomegranates

Another fruit rich in antioxidants pomegranate lowers high blood pressure. As per research, drinking pomegranate juice daily for 28 days can reduce hypertension. So, have it whole or consume it as a juice to maintain a healthy blood pressure level.

11. Turmeric

Last but not the least, turmeric also contains antioxidant named Curcumin that helps in lowering blood pressure. It regulates blood pressure and prevents vascular dysfunction in the body.

So, this world hypertension day pledge to consume these food items.

Also, wish you all Happy World Hypertension Day!