Struggling to control your high blood pressure? Here are some foods that might help

HYPERTENSION is dubbed the ‘silent killer’ for a reason — because it may show no symptoms, yet it puts you at an increased risk for heart disease, heart failure and stroke, among other things. If you are struggling to control your high blood pressure, eating healthy foods is always a good place to start. Dietitian Janique Watts says consuming foods that are high in potassium should be your first step.

“This element (potassium) aids with the regulation of sodium in the blood, hence reduces the pressure in the blood vessels,” she says.

She recommended a few foods high in potassium: ripe bananas, avocados and tomatoes.

Research shows that at least two bananas per week can reduce your blood pressure by 10 per cent. Bananas, which are rich in vitamin C, make great on-the-go snacks, as they are easy to handle and can be consumed at any time.

For its part, avocado, commonly called “pear” in Jamaica, helps keep your blood pressure at a sustained level. Pear is also rich in vitamins C, E and K.

The tangy red tomato is also helpful in controlling you blood pressure. It is also rich in vitamin C.

Watts said vegetables are also great foods, which are rich in nitrates. She mentioned a few that are high in fibre which help to remove excess fat from the body.

These include beetroot, callaloo and cabbage.

Whether eaten raw or cooked, beetroot is said to lower blood pressure within hours of consumption. This vegetable is also rich in iron.

Just like beetroot, callaloo, the dark green leafy vegetable, can be consumed raw or cooked. A dish of callaloo will not only help to control your hypertension, but also your heartbeat.

Cabbage also can work wonders for you if consumed regularly. Cabbage is rich in vitamins C, E and K.

Watts also said healthy fats, especially from fatty fish such as salmon and mackerel, are helpful in controlling hypertension. They contain Omega 3, which is known to reduce inflammation and blood pressure.