1. Cottage cheese is a good source of calcium, potassium, and magnesium. Potassium promotes heart health, magnesium promotes vasodilation. It is suggested to consume at least 3 tablespoons of cottage-cheese per every day.
2. Seeds of the pumpkin are a great food source for zinc. According to WHO zinc deficiency in the body can increase the chance of having a heart attack. Take the equivalent of 20g of pumpkin seeds a day.
3. The red bell pepper is the best in Vitamin C levels. People who consume a lot of foods rich in Vitamin C have a lower chance to suffer from hypertension. Consume 2 fresh peppers per day, and include them in salads.
4. Cocoa has been proven to be high in flavonoids that help improve the health of blood vessels and reduce blood pressure. It is not recommended to drink it all day long, however, just 1 or 2 cups of cocoa a week is sufficient.
5 Salmon is abundant in omega-3 fats. This ingredient, in addition to other benefits, helps to lower pressure. It is recommended to eat salmon three times per week for 150 to 200 grams.
6. Oats provide a good source of selenium. A few studies have demonstrated that including oatmeal in your diet may help to regulate diastolic as well as systolic blood pressure. Oats have both soluble as well as insoluble fiber. People who suffer from hypertension often are also suffering from diabetes. Oatmeal with skim milk not just aids in controlling blood pressure, but also stops the rise the blood sugar.
7 Almonds lower cholesterol levels. They contain mono-fats (good cholesterol) that are healthy and not harmful, and can lower the amount of “bad” cholesterol. They are rich in fiber, protein as well as magnesium, potassium along with Vitamin E. They are also beneficial for people who want to shed weight.
8. green tea removes cholesterol blockages. It benefits the body in a way that is unlike any other. It also contains potent antioxidants that slow down the aging process.
9. Chocolate that is dark is rich in antioxidants, which are beneficial to heart health. It was discovered during the research that dark chocolate could reduce blood pressure by 5mm.
10. The milk that you skim is high in calcium, potassium and vitamins. Researchers recommend that everyone consume at least three cups of skimmed milk every day.