High blood pressure is a common health problem that makes you vulnerable to heart problems, affects eyes and kidney. A change in diet can benefit in various ways to normalize the high blood pressure.

With increase in age there are high chances of developing hypertension. With change in diet and lifestyle it is easy to manage high blood pressure. According to the research there are certain foods that has a long-term benefit to reduce hypertension.

Eating appropriate foods is the best way to manage high blood pressure. There are foods that increases blood pressure and foods that can stabilize hypertension.

We shall discuss here the foods that can manage the problem of hypertension.

Bananas

Bananas are high in potassium and potassium are known to manage blood pressure. Studies have shown a diet poor in potassium is a cause of high blood pressure.

Yogurt

Calcium content in yogurt controls high blood pressure. Choose to have low fat or fat free yogurt.

Berries

Nitric oxide in berries especially blueberries increases the flow of blood and thus reduces blood pressure.

Beet roots

Beet roots are rich in nitric oxide and thus helps in lowering the high blood pressure.

Sweet potatoes

Sweet potatoes are rich in potassium and magnesium. Both are essential to manage hypertension.

Garlic

Allicin compound in garlic are able to control hypertension.

Green leafy vegetables

Green leafy vegetables such as spinach, kale, and lettuce are high in potassium and magnesium. Eating these as a meal or adding it to salad, omelets can help you manage blood pressure.

Oatmeal

Oatmeal are high in fiber and benefits in heart problems and helps in weight loss. These indirectly cause lowering of high blood pressure.

Quinoa

Quinoa is rich in magnesium and high in protein and fibre. All these properties can stabilize high blood pressure.

Nuts, seeds and beans

Almonds, pumpkin seeds, lentils, kidney beans, black beans, etc regulates blood pressure and has relaxing effect on blood vessels.

Things to Control/Avoid

Cut down on salt intake

Sodium content in salt causes high blood pressure. You can cut your salt intake by adding less salt while cooking or choose the foods that have low sodium content.

Limit alcohol intake

Drinking too much of alcohol is harmful for your heart health and causes high blood pressure. It is advised not to exceed the recommended amount of alcohol.

Control your weight

Overweight or obesity is strongly connected with high blood pressure. Accumulation of fats around the waist makes you vulnerable to high blood pressure. It is important to control your weight and manage belly fat.

Avoid smoking

Smoking indirectly causes high blood pressure. Smoking leads to narrowing of blood vessels and this puts you in a risk of high blood pressure.

Limit caffeine

Too much of caffeine intake increases blood pressure. If you are too much into caffeine intake, consider limiting it.