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5 foods that lower blood pressure .. including vegetables, fruits and whole grains

High blood pressure is a precursor to heart disease, so it is important to keep it under control through several steps, the most important of which is to follow a healthy diet and avoid foods that cause high blood pressure.


Research on high blood pressure indicates that the foods we consume can help reduce or high blood pressure, and according to the Health Body Heart Foundation, there are five basic foods that reduce a high blood pressure reading.


The five foods that help lower high blood pressure:

1- Leafy vegetables

The potassium present in leafy vegetables, such as lettuce, watercress and spinach, helps eliminate sodium through the urine, and this helps reduce high blood pressure.


 


2- Fruit

Fruits rich in powerful antioxidant properties, flavonoids and fiber, such as apples, berries and bananas, help lower high blood pressure.


3- Whole grains

Studies have shown the benefit of whole grains in particular for lowering high blood pressure, as the dietary approach to stop high blood pressure from the DASH diet and the Mediterranean diet recommends that both include whole grains as part of a healthy diet, and it is preferable to choose bread, pasta and other foods rich in carbohydrates made from whole grains instead From white flour.


 


4- Low-fat dairy products

Doctors recommend including dairy products in the diet for people who suffer from high blood pressure, because they contain calcium, which is useful for lowering blood pressure.


 


5- Nuts and seeds

Rich in healthy fats, magnesium and fiber that help reduce blood pressure, perhaps the most important of these are walnuts and almonds.

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