Top 5 Foods to Help Keep Away the “Silent Killer”

Hypertension or high blood pressure is referred to as the silent killer because you may not experience any symptoms until it’s too late. Heart disease is the leading cause of death for both men and women in this country and persistent hypertension is one of the highest risk factors for stroke, heart attack, heart failure, and arterial aneurysm.

High blood pressure is a measurement of the force of blood flow against the walls of the arteries. It is measured in two numbers. The first number is the systolic pressure which represents the pressure generated when the heart contracts and pumps blood through the arteries. The second smaller number is diastolic pressure, which represents the pressure in the vessels when the heart is at rest.

Hypertension is diagnosed when your systolic pressure is equal to or greater than 140 mmHg, and/or your diastolic pressure is equal to or greater than 90 mmHg on three separate occasions.

Healthy diet choices can be effective for the prevention of hypertension as well as lowering high blood pressure. The next time you’re at the grocery store, bring this list with you and get creative on ways to prepare them. A few dietary changes here and there will pay dividends in the future and help you keep your heart healthy and strong.

Here are the top five foods that can help lower blood pressure and stop a preventable incident from occurring:

Berries

Blackberries, raspberries, and blueberries are all packed with vitamins, minerals, and potent antioxidants, including anthocyanins. According to several studies, anthocyanins have also been shown to help reduce overall blood pressure. A little-known secret is that the darker the berries, the more antioxidants they contain.

Deep-sea and fatty fish

Mackerel, salmon, and halibut are great sources of Omega-3 fatty acids, which are renowned for their heart-healthy benefits, reducing inflammation, and helping to maintain good cholesterol levels.

Eat your Greens

Greens including cabbage, broccoli, Brussels sprouts, and leafy greens, especially Swiss chard, and spinach, contain high potassium and magnesium to help balance the effect of high sodium intake that can elevate blood pressure.

Beets

The roots, stems, and leaves of beets are high in nitrates that help blood vessels relax, which leads to better blood flow and lower blood pressure.

Nuts and Seeds

Pistachios are especially rich in potassium, magnesium, fiber, and protein. Pumpkin seeds contain the added punch of arginine, which helps to relax the blood vessels and lower blood pressure.