B E A U T Y E P I C
Salmon and mackerel are rich in omega-3 fatty acids, reducing inflammation and improving artery function. Evidence suggests two servings weekly lower hypertension risk
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Almonds, walnuts, and chia seeds provide magnesium, which relaxes blood vessels. A meta-analysis highlights their role in reducing hypertension risk when eaten daily
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Beans, lentils, and chickpeas are high in fiber and magnesium, both linked to lower blood pressure. Studies show legumes reduce hypertension risk when consumed regularly
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Oats, quinoa, and brown rice contain fiber that improves cholesterol levels. Research supports their role in reducing systolic blood pressure when consumed as part of a balanced diet
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Garlic contains allicin, which relaxes blood vessels. Studies confirm its antihypertensive effects when eaten raw or cooked regularly. Use garlic as a flavorful salt substitute!
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Blueberries and strawberries are rich in anthocyanins, antioxidants shown to reduce arterial stiffness. Research links berry consumption to improved vascular health and lower hypertension risk
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Watermelon contains citrulline, an amino acid that improves blood flow. Studies suggest it lowers systolic pressure by relaxing arteries when consumed regularly
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Low-fat milk and yogurt provide calcium essential for heart health. Research highlights their role in reducing hypertension risk when consumed daily in moderate amounts
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Replace salt with herbs like basil or oregano to reduce sodium intake. High sodium is linked to hypertension; cutting back significantly lowers blood pressure
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Beetroot juice reduces blood pressure by 4-10 mmHg within hours. Its nitrates convert to nitric oxide, relaxing arteries and improving blood flow
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Bananas provide potassium, which helps balance sodium levels and relax vessel walls. A potassium-rich diet significantly lowers systolic blood pressure
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Drinking 150 ml of pomegranate juice daily for two weeks can lower both systolic and diastolic blood pressure due to its high nitrate content
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Dark chocolate (70% cocoa) contains flavonoids that relax arteries and improve blood flow. Moderate consumption supports lower systolic blood pressure
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Eating two kiwis daily for seven weeks reduces systolic BP by 2.7 mmHg due to vitamin C and antioxidants
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