Many people think high blood pressure or hypertension is a disease, but it is more of risk factor for other deadly diseases, including strokes and heart attacks. If your blood pressure is 140/90 mmHg or higher than that, you have hypertension. Unfortunately for this condition, it is possible for you to live normally because there are no symptoms until it gets really worse. This is why hypertension is known as the silent killer.

You can control and manage this risk factor and you can do so by eating a healthy diet that is rich in vitamins and minerals, especially antioxidants. Here are the best superfoods you can add to your diet plan to help you keep your blood pressure in check:

1. Lemon

Lemon vs Lime: There can only be one / PicHelp
Lemon vs Lime: There can only be one / PicHelp

This citrus fruit is quite popular because it adds more flavor to your dish. But aside from that, it is rich in vitamin C, which is an antioxidant that can naturally neutralize the damage caused by free radicals. When this happens, you can effectively lower blood pressure, along with your cholesterol and even improve your heart health.

2. GarlicGarlic Breast Milk

This spice has been used in traditional medicine because of its ability to lower blood pressure. By eating garlic and adding it to your dishes, your blood vessels become more relaxed. This is because nitric oxide is produced more in the system, so your blood pressure, particularly your systolic BP is decreased.

3. Beets

Few vegetables can beat beets' health benefits / PicHelp
Few vegetables can beat beets’ health benefits / PicHelp

A study in 2010 at the Queen Mary University of London discovered that beetroot juice can help lower blood pressure. This is attributed to its ingredient known as nitrate, then converted to nitrites, and then finally to nitric oxide. This gas can widen your arteries, which leads to lower BP.

4. SpinachSpinach Organic

Spinach is one of the healthiest greens around. It is a natural source of various nutrients, including antioxidants, magnesium, folate, and potassium. Spinach is also a nitrate-rich veggie, which can reduce your pulse pressure and systolic blood pressure.

5. CeleryCelery Benefits SN March 2016

This green has 3-N-butylphthalide, which is a phytochemical that can help relax the tissues found in your artery walls. This results to increased blood flow and can help reduce your blood pressure effectively. Aside from this phytochemical, celery also contains potassium and magnesium, which can also regulate your BP.

Aside from the ones mentioned above, the following are also good for people with hypertension:

  • Apple
  • Kale
  • Collard greens
  • Cucumber
  • Bell peppers

What’s great about this list is that these foods are versatile. They can be added to your meals or they can be the center of your dish. However you choose to prepare them, you can be sure that they can aid you in combating and controlling high blood pressure.