Beans

Beans are highly nutritive and contains Vitamin A, Protein, Iron,
vitamin B6, vitamin E, potassium and magnesium. Folate,
also known as folic acid is a B-complex vitamin that appears to lower systolic
blood pressure
by relaxing blood vessels and improving blood flow. Serving 4 to 5 plates of beans per week, specifically Lima beans are good sources of potassium and magnesium which are essential minerals to the
heart.

Banana

Eating two bananas a day can increase
daily potassium intake that is enough to lower systolic pressure by 3mmHg and
diastolic pressure nearly 2mmHg. One medium-size banana contains only 100
calories and has many essential vitamins and mineral (potassium). The high
potassium content in a banana is associated with the ability to control high
blood pressure.  Other food rich in
potassium are potatoes, dates and avocado.

Apple

An apple eaten in a day by an individual
help in reducing high blood pressure. Nutrients in apple are rich source of
anthocyanins and tannins. Quercetin acid are 
phytochemicals which are antioxidant that has been an effective
antihypertensive. 4.5 gram of fibre in an apple can lower high blood pressure.

Egg white

Egg white contains protein powerhouses that can help improve
your blood pressure. Egg
white produce peptide that mimic the action of powerful blood pressure-lowering
drugs. Eggs are good in lowering blood pressure in the same way as Ace (angiotensin-converting-enzyme)
inhibitors, the drugs that lower blood pressure by stopping the hormone
angiotensin narrowing the body’s blood vessels. When eggs come in contact with
stomach enzymes they produce a protein that acts in the same way. Egg white can be eaten with condiment like salad and
vegetables.

A study presented
by the American
Chemical Society revealed egg
whites can lower your blood pressure like a drug been prescribed by a medical doctor.

Oatmeal

In a 12-week study
comparing whole-grain oat-based cereals to refined wheat-based cereals,
researchers reported that 73 percent of hypertensive participants in the oats
group were able to cut out their antihypertensive medications, or reduce them
by half. The remaining participants also experienced significantly reduced
blood pressure. Oatmeal is rich in fibre, low in sodium and fat
 that lower your blood pressure. Too much
of  sugar need to avoided honey can be
used instead of sugar.

Tilapia fish

Fish
are a great source of  high density of
cholesterol and protein. Fatty fish like tilapia, mackerel and salmon are high
in omega-3 fatty acids and vitamin D, a hormone-like vitamin, which can lower
blood pressure.

The American Heart Association states that omega-3
fatty acids may slightly lower blood pressure

 

Onions

Onions make a big difference while cooking, than other
spices. It can be served raw with other condiments such as salad and can be
added to cooked foods to avoid over heating. onions are a great source of
quercetin,an antioxidant flavor  found to lower blood pressure from
people suffering from hypertension.

Carrots

Carrots has a fiber-rich diet that increase
potassium and reduce sodium intake that protect against high
blood pressure.
A half-cup serving carrot contains 1.8 grams (g) of fiber and 205 milligrams
(mg) of potassium. Vitamin A with vitamin E has potent
antioxidant properties which help to fight against heart diseases.

Garlic

Garlic help in lowering blood pressure, it
contain a sulfur-containing compound called allicin. Allicin is mainly
responsible for the the pungent odor of garlic. 
Garlic provide a daily dose of at least 10mg allicin, in other to get
more allicin to lower blood pressure 300 to 1500 milligrams of fresh garlic are
encourage to be eaten per day. Research shows that eating garlic for a period of 12 week
help to lower blood pressure.