1. Leafy greens
Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.Leafy greens, which are high in potassium, include:
- romaine lettuce
- arugula
- kale
- turnip greens
- collard greens
- spinach
- beet greens
- Swiss chard
2. Sweet potato
3. Berries
Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure.Blueberries, raspberries, and strawberries are easy to add to your diet. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.
4. Red beets
Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research 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 added to stir-fries and stews. You can also bake them into chips. Be careful when handling beets — the juice can stain your hands and clothes.
5. Skim milk and yogurt
Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.According to the American Heart Association, women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.
Try incorporating granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per serving, the better.
6. Oatmeal
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.Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.
7. Bananas
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.GET YOUR POST JAMB PAST QUESTION @ NAIJAADVANCE
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