HEALTH : 7 foods that can help if you have high blood pressure.(number 4 is very important).

foods that can help if you

have high blood pressure

MAGNESIUM



Magnesium is needed for muscles to relax after contraction and may help with high blood pressure. Get it from dark green leafy vegetables such as spinach, Brussels sprouts, Swiss chard; whole grains such as quinoa and brown rice; and nuts and seeds such as raw cashews, sesame and pumpkin seeds.



POMEGRANATE



Pomegranate has a number of beneficial properties for cardiovascular health. Stir pomegranate seeds into plain natural yoghurt and sprinkle ground flaxseeds on top. Get plenty of the benefits by drinking a small glass of pomegranate juice (with no added sugar) daily.



ANTIOXIDANTS AND VITAMIN C


Antioxidant and vitamin C-rich fruits and vegetables include carrots, asparagus, broccoli, Brussels sprouts, watercress, cabbage, tomatoes, blueberries, kiwi and kale. Here's a tip if you don't particularly like sprouts: roast them in olive oil and add balsamic vinegar in the last 10 minutes of cooking to give them a lovely glaze. They also work well sliced in a stir fry.



RAW GARLIC



Smelly breath may be worth your while if blood pressure is a concern for you. Garlic contains allicin , a natural antibiotic, and is linked to blood pressure improvements. It needs to be raw and plentiful, so think about adding it to an olive oil and lemon juice salad dressing or stir it in at the end of cooking.



BEETROOT



Beetroot contains nitrates which support vasodilation (the dilation of blood vessels) which in turn reduces blood pressure. Try juicing beetroot with carrot, apple and ginger, roast it or grate it into a salad.



OILY FISH



Oily fish such as trout, wild salmon, sardines and mackerel contain anti-inflammatory essential fats, also known as good cholesterol. Eat two to three times per week.



FIBRE


Increase your fibre . Start the day with plain, unsweetened/unsalted porridge sprinkled with ground flaxseeds, snack on raw nuts and carrot and celery sticks. Switch all carbohydrates to whole grains such as brown rice, whole wheat pasta and quinoa. Add pulses to soups and stews, and have an extra portion of vegetables or a salad with your sandwich instead of crisps.