Stress-reducing foods 

Foods that lower blood pressure

A diet high in potassium, magnesium, and fiber, and low in sodium can help lower blood pressure. Foods that help with this include:

Leafy vegetables:

Eating some types of leafy vegetables high in potassium helps to get rid of larger amounts of sodium, which lowers blood pressure, and these vegetables include lettuce, watercress, and spinach.

 Berries:

 Berries are a rich source of flavonoids, and one study showed that eating flavonoids may prevent high blood pressure and help reduce high blood pressure.

Red beet:

 Beetroot contains a large amount of nitrogen monoxide, which works to expand blood vessels and lower blood pressure.

Fat-free milk and yoghurt:

Skimmed milk is a rich source of calcium, in addition to its low fat content, and the American Heart Association has shown that women who eat five or more servings of yogurt per week have a 20% lower risk of high blood pressure.

 Fish rich in omega-3:

Fish is a good source of protein, and fatty fish such as mackerel and salmon contain omega-3 fatty acids that lower blood pressure, reduce inflammation, and balance triglycerides in the blood.

 Seeds:

Unsalted seeds are a rich source of potassium and magnesium, which help reduce blood pressure.

 Garlic and herbs:

 Garlic helps reduce blood pressure by increasing the proportion of nitrogen monoxide in the body, and the use of herbs and spices in food reduces the amount of salt intake.

 olive oil:

Olive oil is a rich source of healthy fats, and it also contains polyphenol compounds that fight inflammation and help lower blood pressure.

 Important tips for lowering blood pressure

There are a number of tips that help lower blood pressure naturally, including the following:

 Exercising:

Exercise helps reduce blood pressure and strengthen the heart muscle, as exercise such as jogging for 75 minutes a week or walking for 150 minutes a week lowers blood pressure.

 Reduce your caffeine intake:

 There is not enough evidence whether drinking coffee regularly causes a permanent rise in blood pressure, but studies have shown that people who drink coffee and tea regularly have a lower risk of heart disease and high blood pressure compared to people who do not drink caffeine.

Weight reduction:

 As losing weight by 5% reduces blood pressure, and another study showed that losing 7.7 kilograms of weight is associated with a reduction in systolic blood pressure by an average of 8.5 mmHg and diastolic blood pressure by an average of 6.5 mmHg, so weight loss helps blood vessels to contract better and diastolic.

 Quit Smoking:

Studies have indicated a close association between smoking and heart disease and high blood pressure.

High blood pressure side effects

High blood pressure can cause damage to the heart, blood vessels, and the body in general, and these damages include:

 Damage and narrowing of the arteries:

 As high blood pressure causes damage to the cells of the inner layer of the arteries, then there is an accumulation of fat in these damaged arteries, and this causes hardening of the arteries and reducing blood flow through them.

 Aneurysms:

 As the increase in blood pressure on weak arteries may cause the walls of these arteries to swell, causing them to rupture, leading to internal bleeding.

Coronary heart disease:

This disease affects the arteries that supply blood to the heart muscles, and the narrowing of these arteries does not allow blood to flow well, causing chest pain, severe heart attacks, and irregular heartbeat.