9 diet inclusions that can reduce hypertension risk

Hypertension, also known as high blood pressure, it occurs when there’s an increase in the pressure of blood against the wall of your artery. Eventually, this pressure causes blood vessel damage leading to strokes, kidney ailments, heart disease and other such problems. Hence, it is also commonly called the silent killer due to the lack of symptoms it produces, being left unnoticed and untreated for years.

It can either be acquired genetically or over time through poor dietary choices. Everyone knows how crucial the link between our daily diets and our wellbeing is. Yet, often our health ends up getting neglected due to our unhealthy diets, leading to an accumulation of issues over the long run. There are many foods and beverages that can help prevent your risk of hypertension. The following are nine food items you can consume to reduce hypertension risk:


High in magnesium, potassium and other essential minerals, unsalted seeds are a great resource to reduce your risk of high blood pressure. Ditch your junk snacks and help yourselves to ¼ cup serving of squash seeds, pumpkin seeds or sunflower seeds


Nutritiously dense, pistachios are your allies in reducing your risk of hypertension. It reduces the tightening of your blood cells as well as
normalizing your heart rate over the long run. Studies have found that a
serving of pistachios daily is effective in combatting and preventing high blood pressure. You can also consume pistachios by adding them to salads and pesto sauces, nutrition needn’t be boring!


Rich in potassium, the bumble banana is a vital ingredient in managing your hypertension. Potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.


High in fiber, low in fat and sodium, the trusted Oatmeal is a great way to reduce your risk of hypertension. A healthy serving of oatment not only fuels you up for the day but also manages high blood pressure. Overnight
oats are a popular breakfast option.

Dark Chocolate

Yes you read that right, helping yourself to some dark chocolate will actually lower your risk for cardiovascular diseases, according to a 2015 study. However, the study states that only up to 100grams per day of dark chocolate can be considered beneficial in the fight against CVD and
Hypertension. With lesser sugar that the regular variants, dark chocolate is loaded with more than 60 percent cocoa solids. You can consume it as a
snack or eat it with fruits to add some fun to your diet!

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