by Caroline Bahna
Last updated on 26 July 2019
The pressure of the blood in the circulatory system needs to be between the recommended limits or optimal health.
Regarding hypertension, the relevant element is the top number (systolic pressure), which should be between 90 and 140. The moment you reach a reading of 140, you have high blood pressure regardless of the bottom number. The ideal and healthy reading is 120 over 80 - 80 is the diastolic pressure (bottom number).
Managing your blood pressure is very important to avoid heart issues, kidney diseases, stroke, and other health problems.
The first step is to eat a healthy balanced diet, rich in fruits, vegetables, low-fat dairy products, whole grains, and lean protein. Sodium intake and sugar intake need to be reduced or eliminated.
The following foods should always be part of your diet if you have hypertension…
The root contains nitric oxide. This chemical compound can help open your blood vessels; it also lowers blood pressure. Apart from this, they can help clean your blood and liver; they help with detoxification.
Juicing is the best way to consume them, but you could also cook them or add them to smoothies (that way you are not throwing away the fiber). Use an apron and gloves when handling beets as they stain your hands and clothes.  , 
Romaine lettuce, arugula, kale, spinach, collard greens, etc. These foods are rich in vitamins and minerals. They should be part of everybody's diet. They also contain potassium, which has a dominant role in lowering blood pressure. The body relies on it to function well and assists the kidneys with sodium elimination through urine.  , 
Try to consume organic whenever possible!
Wild berries have a super high content of antioxidants and flavonoids; the latter is responsible for the vivid colors in fruits and vegetables. However, since you cannot always go and pick them from the forest, you can buy organic berries. Flavonoids help prevent high blood pressure. They are also essential for a healthy heart. 
You can include berries in your diet by adding them to your cereal. You can also use them in shakes, smoothies, snacks…
These perfectly fit the profile of foods which one should consume on a high blood pressure diet. They are high in fiber, low in sodium, and low in fat. Moreover, oats make the perfect breakfast for someone who needs plenty of energy throughout the day. You can make your oatmeal with water, low-fat milk, or nut milk; add berries for a perfect combo!  ,  , 
Choose those rich in omega-3 and vitamin D to get the best results. Fish are an excellent source of lean protein and healthy fats. Consuming salmon, mackerel, or trout can help your blood pressure stay within limits. The essential fatty acids and the hormone-like vitamin have properties which can reduce inflammation, lower triglycerides, and lower systolic pressure.  , 
Enjoy it with as little salt as possible, but feel free to season it with herbs, lemon, and olive oil.
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