High blood pressure is often referred to as the “silent killer”, because it may not present symptoms and, if left untreated, can expose the patient to fatal risks such as heart disease and stroke.

High blood pressure is a common condition in which the long-term force of the blood against the walls of the arteries is high enough to eventually cause health problems, such as heart disease, which in turn ranks as the number one killer around the world.

Most people with high blood pressure are prescribed medications to maintain their health.

Being overweight can increase your risk of developing high blood pressure.

The NHS says other causes of high blood pressure include eating too much salt, drinking too much alcohol and not getting enough exercise.

Official guidelines state that “making healthy lifestyle changes can sometimes help reduce the chances of developing high blood pressure and help lower blood pressure if it is already high.”

Several studies have revealed though that just making healthy lifestyle choices may not be enough and that you may need to be more specific when it comes to your diet.

This means that including three foods can reduce the risk of developing high blood pressure:

1. Walnut

Walnuts are a superfood because they are rich in antioxidants and healthy fats. The National Health Service says that not getting enough sleep or disturbed sleep may increase the risk of developing high blood pressure.

Dietitian Rosie Millen stated that eating a snack rich in walnuts an hour or two before bed can help you fall asleep more easily. She explains, “Walnuts are a good source of the amino acid tryptophan. One serving of walnuts (about a handful) contains 318 mg of this beneficial amino acid converted to melatonin.”

Scientists have also praised walnuts as a food that can help manage blood pressure.

Experts at Penn State University noted that when combined with a diet low in saturated fat, eating walnuts may help lower blood pressure in people at risk for cardiovascular disease.

2. Herbal tea

If you want to reduce the risk of developing high blood pressure, experts recommend consuming herbal tea.

The NHS says that drinking a lot of caffeine can increase the risk of developing high blood pressure and that caffeine is in tea, so it would be better to drink herbal tea, and chamomile tea in particular would be better because it has a myriad of benefits .

This type of tea is often used as a sedative to calm nerves and reduce anxiety. Studies have shown that it is also used to treat hysteria, nightmares, insomnia, and other sleep problems.

Previous clinical trials also found that hibiscus tea helps lower high blood pressure.

However, it is important to note that some medications may not interact well with this tea, and if you are planning to change your diet, always consult your doctor.

For people who are taking medications such as hydrochlorothiazide, it is not recommended to drink hibiscus as it may have adverse effects.

3- Yogurt

Yogurt is a good food for many people because it is an easy breakfast when combined with fruit and can also be ideal as a snack on the go.

And a team of scientists at the University of South Australia, in December 2021, found that a daily dose of yogurt can help lower blood pressure.

And if you’re going to start eating yogurt, try to choose natural options that don’t contain sweeteners.

Dr. Alexandra Wade said high blood pressure is the number one risk factor when it comes to cardiovascular disease. She explained: “Dairy products, especially yogurt, may be able to lower blood pressure, and this is because dairy products contain a range of micronutrients, including calcium, magnesium and potassium, all of which are involved in regulating blood pressure.”

Yogurt is particularly interesting because it also contains bacteria that promote the secretion of proteins that lower blood pressure.

This study showed that for people with high blood pressure, even small amounts of yogurt were linked to lower blood pressure, “and for those who ate yogurt regularly, the results were stronger, with blood pressure readings nearly seven points lower than those who did not consume yogurt. “.