Top 7 Foods That Can Help Lower High Blood Pressure

High blood pressure is a "slient killer", which can cause many diseases. As we know, kidney disease is a common kidney disease for people, and high blood pressure is one of the leading cause of kidney disease. High blood pressure can also be a common symptom for kidney disease patients. so people need to control their high blood pressure well. 

here are the top 7 foods which can help lower the high blood pressure. 

1. leaf greens 

Foods high in potassium give you a better ratio of potassium to sodium. Improvements in this ratio can help with lowering blood pressure. Leafy greens like romaine lettuce, arugula, kale, turnip greens, collard greens, and spinach are high in potassium.

Try to opt for fresh or frozen greens, as canned vegetables often have added sodium. Frozen vegetables, on the other hand, contain just as many nutrients as they do when fresh and are easy to store. 

2. berries 

Berries, especially blueberries, are rich in natural compounds called flavonoids. One study published in The American Journal of Clinical Nutrition found that consuming these compounds may prevent hypertension, and possibly help to reduce high blood pressure as well.

Blueberries, raspberries, and strawberries are easy to add to your diet. Put them on your cereal every morning. Keep frozen berries on hand for a quick and healthful dessert. 

3. potatoes

Potatoes are high in both potassium and magnesium, two minerals that can help to lower your blood pressure. They are also high in fiber, which is necessary for an overall healthy diet. Enjoy a baked potato as the centerpiece of your dinner. Instead of fattening and salty butter and sour cream, try adding plain yogurt or salsa for flavor.

4. beets 

Researchers at the Queen Mary University of London found that patients with high blood pressure saw significant improvements in blood pressure from drinking beetroot juice. The study authors concluded that it was the nitrates in the juice that brought down the participants’ blood pressure within just 24 hours.

You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or when added to stir-fries and stews. Remember to use caution when handling beets—their deep red color will stain your hands and clothes.

5. skim milk 

The DASH diet recommends increasing the amount of calcium-rich foods that you eat. Skim milk is an excellent source of calcium and is low in fat, another important element of a diet for lowering blood pressure.

Swap out your higher-fat milk for skim milk, or if you don’t care for milk, eat more low-fat or non-fat yogurt. Just watch out for those that are high in sugar. 

6. oatmeal 

High-fiber, low-fat, and low-sodium foods are just what you want for lowering your blood pressure, and oatmeal fits the bill. Oatmeal for your breakfast is a great way to charge up for the day.

On its own, oatmeal can be bland, but refrain from adding too much sugar. Instead, add fresh or frozen berries to sweeten it up, and maybe just a touch of honey.

7. bananas

Bananas are a great way to add potassium to your diet. Adding foods that are rich in this mineral to your diet is better than taking supplements, and it’s easy. Slice a banana into your breakfast cereal or oatmeal, or take one to work every day for a quick, easy, and inexpensive snack.