Foods prevent high blood pressure

 **Hypertension or high blood pressure has become a common health issue for many people today. If left uncontrolled, it increases the risk of heart attacks, strokes, and kidney problems. Alongside medication, a proper diet is crucial for managing high blood pressure.**  

**Certain foods, when consumed regularly, can help maintain normal blood pressure. For example:**  

1. **Bananas**: Rich in potassium, bananas help flush excess sodium from the body and regulate blood pressure.  

2. **Spinach**: Packed with magnesium, potassium, and fiber, spinach aids in lowering blood pressure.  

3. **Beetroot**: Contains nitrates that widen blood vessels, promoting reduced blood pressure.  

4. **Lemons and Oranges**: Vitamin C-rich fruits like these provide antioxidants, which help control blood pressure.  

5. **Garlic**: Contains allicin, a compound that relaxes blood vessels and lowers blood pressure.  

6. **Tomatoes**: Lycopene and potassium in tomatoes play a key role in managing high blood pressure.  

7. **Oats**: High in fiber, oats reduce bad cholesterol, keep arteries healthy, and regulate blood pressure.  

8. **Yogurt and Milk**: Low-fat dairy products supply calcium, supporting blood pressure control.  

9. **Nuts and Seeds**: Walnuts, almonds, and chia seeds contain magnesium, potassium, and healthy fats to help manage blood pressure.  

10. **Dark Chocolate**: Cocoa-rich dark chocolate contains flavonoids that improve blood flow and may lower blood pressure.  

**Foods to Avoid:**  

- Excessively salty foods  

- Processed foods  

- Too much caffeine  

- Oily and fatty foods  

- Sugary foods and sweets  

**Staying healthy requires regular exercise and a balanced diet. If you have high blood pressure, consult a doctor to adjust your lifestyle accordingly.**