Foods that reduce stress

Foods that lower blood pressure

There are many foods that help reduce high blood pressure, and the following are the most important of these foods:

• Green vegetables: Such as spinach and broccoli, which contain large amounts of potassium, and it is recommended to eat three to six cups of them daily.
• Raspberries and strawberries: This fruit contains anthocyanin, which helps dilate blood vessels, which contributes to reducing high blood pressure. It is recommended to consume two to three cups of it daily.
• Milk and yogurt are free or low-fat: Milk and yogurt contain large amounts of calcium, which dilates blood vessels, which helps reduce high blood pressure. It is recommended to drink two to three cups of it daily.
• Fatty fish: Fatty fish, such as salmon, sardines, and mackerel, contain calcium, in addition to beneficial oils that help lower high blood pressure.
• Seeds: Seeds such as flax, sunflower, and pumpkin seeds contain a large amount of minerals that help lower high blood pressure, such as magnesium, for example. It is recommended to eat a tablespoon, or a tablespoon and a half, of them daily.
• grains: Whole grains, such as oats, contain a large amount of dietary fiber that contributes to reducing high blood pressure, and it is recommended to eat three to five cooked cups of them daily.
• Beetroot: Beetroot helps effectively reduce high blood pressure. Because it contains large amounts of potassium, it is recommended to eat two cups of it daily.
• the Garlic: Garlic contributes to reducing high blood pressure. This is thanks to its ability to expand blood vessels, and it is recommended to eat one to two cloves of it daily.
• Pistachios: Pistachios help effectively reduce high blood pressure, and it is recommended to eat one to two cups of them weekly.
• pomegranate: Pomegranate seeds help reduce high blood pressure well, and it is recommended to eat two to three cups of it daily.
• olive oil: This healthy oil contains polyphenols, which help reduce high blood pressure, and it is recommended to consume two to three teaspoons of it daily.
• Legumes: Legumes, such as lentils and beans, help lower blood pressure. Because it contains large amounts of fiber, it is recommended to eat one cooked cup of it daily.

Foods that increase blood pressure

Some types of foods cause an increase in blood pressure in patients with high blood pressure, so they should be reduced or avoided, including the following:

• the salt.
• Frozen pizza.
• Vegetable juice.
• Canned soups.
• Canned tomatoes and their products.
• Pickles.
• Sugar.
• Chicken skin.
• Full-fat dairy products.
• Red meat.
• Butter.
• Alcohol.

Practices that reduce high blood pressure

There are many healthy practices that help reduce high blood pressure, the most important of which are the following:

• Doing exercise regularly.
• Avoid or reduce your intake of drinks that contain caffeine.
• Stay away from stress and pressure.
• Weight loss.
• Quit Smoking.
• Practice meditation and deep breathing exercises.