Tuesday, 13 Apr 2021

High blood pressure: Best foods to eat to lower reading and reduce risk with coronavirus

High blood pressure does not always have a specific cause. Certain factors which increase a person’s risk of developing high blood pressure include being obese, drinking too much alcohol, eating a lot of salt, smoking or having diabetes. Ageing also increases the risk of high blood pressure because blood vessels become stiffer with age. Being stressed has also been found to be a precursor for developing the condition. With all of this in mind, what are some of the best food types one can eat to help lower their blood pressure?


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High blood pressure refers to the pressure of blood against the artery walls.

Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke and other serious problems.

High blood pressure is sometimes called the silent killer because it produces no symptoms and can go unnoticed and untreated for many years until something serious happens.

What a person eats can either help or hinder this condition.

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Berries, particularly blueberries, are rich in natural compounds called flavonoids which could help to lower blood pressure.

Blueberries, raspberries and strawberries are easy to add to the diet and are delicious snacks to consume throughout the day.

Berries can be added to your cereal in the morning or can be kept in the freezer for a tasty dessert.


Skim milk is an excellent source of calcium and is low in fat. These two factors are important elements for helping to lower blood pressure.

According to the American Heart Association, women who ate five or more servings of yoghurt a week experienced a staggering 20 percent reduction in their risk for developing high blood pressure.

For added benefits, try sprinkling some berries or almonds to maximise the blood pressure-lowering capabilities.


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Fatty fish are high in omega-3 fatty acids and fish is an excellent source of lean protein.

Fish like mackerel and salmon are some of the healthiest fish you can eat and can lower blood pressure, reduce inflammation and lower triglycerides.

In addition to these benefits, fish contains vitamin D. Foods rarely contain vitamin D which is an essential hormone-like vitamin which has properties that can also help to lower blood pressure.

Dark chocolate is not only delicious but it can also help you to lower your blood pressure. 

Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate.

In a study with BMJ, dark chocolate’s properties in lowering blood pressurewere investigated.

The study concluded that evidence does suggest that higher dark chocolate intake is associated with a lower risk of future cardiovascular events.

There also appears to be no evidence indicating that dark chocolate should be avoided in those concerned about cardiovascular risk.

The study found that eating dark chocolate was associated with a lower risk for cardiovascular disease. 

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