High blood pressure or hypertension is one of the main risk factors for heart-related disease. Patients with hypertension usually have a blood pressure of more than 130/80 mmHg. In addition to consuming drugs, a healthy lifestyle and diet can also help maintain normal blood pressure. Reporting from Healthline, here are some types of food that are good for those with hypertension.

1. Citrus fruits, including oranges, lemons and grapefruit are known to have a strong blood pressure-lowering effect, thanks to their high content of vitamins, minerals and plant compounds. Citrus fruits have been provento be able to help you lower and maintain normal blood pressure.
2. Fatty fish, including salmon, is a good source of omega 3 fatty acids, which are good for your heart. Omega-3 fatty acids can help lower blood pressure by reducing inflammation and levels ofoxylipin, a compound that plays a role in the constriction of blood vessels.
3. Pumpkin seeds contain nutrients that are good for maintaining blood pressure, including magnesium, potassium, and arginine. All three are amino acids needed to produce nitric oxide (NO), a compound that can help relax blood vessel muscles and reduce blood pressure.
4. Berries, including blueberries, raspberries, and strawberries contain anthocyanin antioxidants which are known to help increase NO levels.
5. Carrots. These orange-coloured vegetables are known to contain phenolic compounds such as chlorogenic, caffeic, and p-coumaric acids which can help relax blood vessel muscles, reduce inflammation and lower blood pressure.
6. Celery is known for its effectiveness in maintaining normal blood pressure. Celery contains phthalides compounds which can help relax blood vessel muscles and lower blood pressure.
7. Tomatoes are knownto be rich in potassium and a carotenoid pigment, lycopene. Several studies have shown that lycopene can help maintain heart health, including lowering blood pressure.
8. Broccoli contains high flavonoid antioxidants which can help lower blood pressure by increasing blood vessel function and NO levels in the body.
9. Greek yogurt is high in minerals such as potassium and calcium, which can help maintain normal blood pressure.
10. Spinach, apart from being enriched with antioxidants, potassium, calcium, and magnesium, spinach is also rich in nitrates which are good to help lower blood pressure.

Text by Anggie Triana
Stock photos from Pixabay

Source:

• Healthline - The 17 Best Foods for High Blood Pressure (2020). https://www.healthline.com/nutrition/foods-high-blood-pressure, 10 September 2020.