(HEALTH): 8 Food That Can Reduce High Blood Pressure

—-Skim Milk
It truly does a body good! Drinking heart-healthy skim milk or 1 percent milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn’t sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.

—–Spinach
A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium. Key ingredients for lowering and maintaining
blood pressure levels. An easy way to eat more of this great green? Try mixing fresh spinach leaves
into salads or adding them to sandwiches.

——Unsalted Sunflower Seeds
Sunflower seeds are also a great source of magnesium. A quarter cup of these makes a nutritious snack — but be sure to buy them
unsalted, since salted sunflower seeds are high in sodium, which you want to avoid.

—–Beans
Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are chock- full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood
pressure and improving overall heart health. Add beans to your favorite salads, soups, or wraps; as a bonus, they’re pretty inexpensive.

——Baked White Potato
Potatoes are rich in both magnesium and potassium, two vital nutrients for heart health.
When potassium is low, the body retains extra sodium (and too much sodium raises blood
pressure). On the other hand, when you eat a potassium-rich diet, the body becomes more
efficient at getting rid of excess sodium. Like potassium, magnesium is also a key player in
promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals can help keep high blood pressure at bay.

—–Bananas
This functional fruit is packed with potassium, so it’s a great choice for an on-the-go snack. Add a
banana to your breakfast (my Strawberry- Banana Cottage Cheese With Almonds makes a
great morning meal) or for an evening treat, slice a banana into several half-inch wheels, place
them in a small plastic bag, and freeze. Frozen bananas — yum!

——Soybeans
Soybeans are another excellent source of potassium and magnesium. Look for soybeans in
the pod (edamame) in the freezer case at your grocery store; for a healthy snack, boil one cup and pop them directly out of the shell into your mouth. If you miss the salt, lightly sprinkle with salt substitute.

—–Dark Chocolate
Hooray for dark chocolate! Eating about 30 calories a day of dark chocolate — just one tiny square — was shown to help lower blood pressure after 18 weeks without weight gain or other adverse effects, according to a study published in the Journal of the American Medical Association
(JAMA). Choose dark chocolate consisting of at least 70 percent cocoa powder. Because chocolate is also high in calories, you’ll want to be very careful not to overdo it.

Hope this article has helped some people. If not you, it could be for your family members.

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About Nike Adedokun

Hello friends! I am so excited to meet you. I am Nike Adedokun, a Relationship and sexuality Coach. I help people build healthy relationships, emotionally balanced minds and sexually purified lives through consultancy, strategies and trainings. As a Master practitioner of NLP and Results coach, I deliberately reposition singles emotionally, mentally and sexually to enable them attract the kind of partner that would give them a purposeful relationship. Presently, I host great minds on a WhatsApp Class, The Mind Shift Network Masterclass. It's a class that centres around building healthy hearts, minds and sexuality. If you want to join us, just send a mail to adenikeadedokun@gmail.com with your details and you are in! Please do navigate through the various posts, podcasts, store and testimonials. Glad to have you here. Don't forget to follow me on twitter @NikeAdedokun. Choose to live healthy and stay purified!
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