Hypertension or high blood pressure is the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to different health problems heart disease, stroke, kidney problem and many other health challenges it is most times referred to as a silent killer because it shows no symptoms and can go unnoticed and untreated for years.
Hypertension or high blood pressure is certainly one of the major ailment that most people both the aged and young suffer today in Nigeria, Africa and globally. Many risk factors for high blood pressure are most times out of your control, such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet. A diet that can help manage blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.
Natural Diet That Help Limit Hypertension
Cabbage: Cabbage due to its raw nutritional value is good for cholesterol control as it is very low in fat and has major amino acid called glutamic acid, calcium, iron, magnesium, phosphorus and potassium, and a source of dietary fibre, vitamin C, vitamin K, vitamin B6, and manganese just like beans which also contains potassium, magnesium and fibre that helps to the manage high blood pressure.
Olive oil and Tilapia fish: Olive oil is a rich source of omega-3 fatty acid and is easy to find as it's not expensive. A hypertensive sufferer is advised to take a daily dose of olive oil because it contains polyphenols which have many phynolic hydroxyl groups which are inflammation-fighting compounds, also the tilapia fish contains monosaturated fats that all help to control blood pressure and cholesterol level and is very good for the heart vasculature.
Garlic, Ginger and Onions: Garlic, Onion and Ginger because of their high quantity of sulfur compound is key to the heart as if consumed on a daily basis helps the blood pressure. Garlic also contains Nitric oxide which helps promote vasodilation, or the widening of arteries, to reduce blood pressure.
Yam and other Tubers : Consuming yam regularly and sweet potatoes is advised because of the rich dense nutrient it contains however if you wish to fry the sweet potato, make use of olive oil in place of groundnut oil, These two have a very good content of vitamin B-6 that prevents the blood vessel damage and assists to decompose homocysteine reducing risk of stroke and cardiac attack.
Oat meal and Banana : Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day. Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.
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