{2021} 7 things to eat to lower blood pressure (instantly)

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things to eat to lower blood pressure
things to eat to lower blood pressure

things to eat to lower blood pressure

If you are going through high blood pressure, your doctor has probably advised you to exercise and change your eating habits.

Eating foods rich in nutrients and low sodium foods can lower your blood pressure naturally, according to the National Institutes of Health (NIH).

And the best part of it is that the foods that reduce blood pressure are rich in flavor.

But honestly speaking, My own experience helping high blood pressure patients has shown me that it can be challenging to keep track of what to eat and whatnot.

So to help you get started, after a lot of research, I found this list of 10 foods that can help you help to lower your blood pressure.

Dark chocolate

Dark chocolate  - {2021}  things to eat to lower blood pressure
Dark chocolate – {2021} things to eat to lower blood pressure

Both dark chocolate and cocoa powder are load with compounds of heart-healthy plants called flavonoids.

Flavonoids are very good for you because they help to dilate your blood vessels,

Which helps in lowering blood pressure.

But before eating, make sure that the chocolate you are going to eat does not contain much sugar.

For better results, choose a chocolate that is at least 75 percent dark.

Consume one or two chocolates every morning or evening and enjoy delicious heart-protective effects.

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Eat berries

Eat berries - things to eat to lower blood pressure
Eat berries – things to eat to lower blood pressure

Berries are full of health benefits,

And one of them improves blood pressure & the other is reducing the risk of heart disease.

Berries such as strawberries, raspberries, blackberries, and blueberries contain a lot of polyphenols.

Which is best for your heart

So, don’t forget to add the berries to your diet plan for better blood pressure.

Along with their benefits, they are also really delicious.

So, don’t forget to add the berries to your diet plan for better blood pressure.

In case, If you do not like to eat them all the time, eat them in a smoothie made of low-fat or fat-free yogurt without sugar.

Also, for better flavor: Throw some ice, banana, and low-fat milk,

All this will help you lower your blood pressure.

Eat potassium-rich foods

potassium rich foods - things to eat to lower blood pressure
potassium rich foods

Potassium can not only help you to control your heart rate

 But also help to reduce the effect of sodium on your blood pressure.

  1. foods like
  2. bananas
  3. melons
  4. oranges
  5. apricots
  6. avocados
  7. dairy
  8. leafy green vegetables
  9. tomatoes
  10. potatoes
  11. sweet potatoes
  12. tuna
  13. salmon
  14. beans
  15. nuts
  16. and seeds are full of potassium.
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magnesium-rich foods
magnesium-rich foods - things to eat to lower blood pressure
magnesium-rich foods – things to eat to lower blood pressure

Magnesium helps to relax blood vessels, making it easier for blood to pass through.

Magnesium-rich foods include

  1. vegetables
  2. dairy
  3. chicken
  4. legumes
  5. and whole grains

But before adding all these things to your meal, please consult with your doctor.

Reduce sodium in your diet

One of the easiest ways to reduce or control your sodium intake is to reduce or avoid processed foods.

Such as lunch meats, hot dogs, bacon, frozen dinner, canned vegetables with extra salt, avoid or reduce such things.

Foods like macaroni and cheese, soups, side dishes, pizza, and other multi-ingredient foods contain too much sodium, and you should not eat such foods.

Whenever you take such foods, always read the label and pay attention to the amount of sodium and see how much sodium it contains.

Hug people – and pets.

Hug people – and pets - things to eat to lower blood pressure

In one Research found that hugging people can lower your blood pressure.

A similar effect can occur by hugging your pets or even just petting them.

Quitting smoking or keeping yourself away from smoke fumes can improve your health.

This is a great way to lower your blood pressure.

If you smoke, then do something to get rid of your smoking addiction.

FISH

FISH - things to eat to lower blood pressure

Sea foods can help you maintain a healthy blood pressure level by adding it to your meal.

Fish such as salmon and mackerel are load with omega-3 fatty acids.

Along with this, trout fish also a good source of vitamin D.

These nutrients help to reduce edema and inflammation, as well as lower your blood pressure.

Frequently asked question

How can I lower my blood pressure in minutes?

If your blood pressure is too high and you want to see instant change,

then don’t do anything: first, lie down and take deep breaths. ( you can do yoga )

This way: you can lower your blood pressure in minutes.

What should I do if my blood pressure is 150 over 100?

If your blood pressure is between 100 and 150, then you need to change your diet so that your blood pressure will be in the target range, which will reduce your risk.

Summary

In this article, I have covered the best things to eat to lower blood pressure.

 There are many ways to reduce blood pressure but not all work. ,

But in this article, the things I have mentioned about lowering blood pressure, I have tested them all by myself.

All these are tests: You can try them.

So please tell me in the comment section, 

What food are you going to eat from my top five list to lower your blood pressure?

And if you liked this post, please share this post with your lovely friends, or with those you love,

My latest on immunity booster food please read

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