A large portion of Pakistan's population suffers from high blood pressure, which is known as the "silent killer" because it is one of the leading causes of stroke, diabetes, and heart disease.

However, some natural products play an important role in keeping our blood pressure normal. These include vegetables, pulses, and fruits, among other things.

Green leafy vegetables

Your salad plate is an effective blood pressure medicine. Green leafy foods are rich in nitrates. These nitrates not only keep blood pressure normal but also protect the heart. According to a report published in the European Journal of Epidemiology, people who eat vegetables are less susceptible to high blood pressure.

Another 23-year follow-up study found that people who ate 60 milligrams of nitrates per day also had a lower rate of heart attacks, which is very welcome news.

Beetroot and its juice

We have discussed the magical effects of beets many times in Express. After three minutes of drinking its juice, the heart becomes stronger and continuous consumption can lead to a reduction in blood pressure by 10 to 20 units.

A long-term study of nearly three lakh people in European countries has shown that if diabetes is not present, blood pressure patients should try beetroot juice or beetroot juice. Drinking a cup of beetroot juice daily will start showing positive effects within the next ten days. If this is not possible, beets should be added to fruits or salads.

Green tea

The benefits of green tea are Muslim. According to a report published in the British Journal of Nutrition, green tea can be extremely helpful in lowering blood pressure. The flavonoids and other useful ingredients added to the blood not only strengthen the heart and mind but also cause a decrease in blood pressure.

Cashews and pistachios

Flavorful pistachios are a priceless gift of nature that keeps blood pressure in check. Pistachios and other nuts are rich in magnesium, fat, fiber and polyphenols. Therefore, blood pressure can be kept at a healthy level by eating pistachios.

Nutritionists also recommend grinding it and sprinkling it on yogurt. Eating pistachios in moderation can reduce blood pressure readings by two to three systolic points.

Another important commodity is cashews. The fatty acids in it can reduce blood pressure by up to three points. According to research, it contains a lot of arginine, which gets converted into nitric oxide in the body and thus plays a central role in the expansion and contraction of blood vessels.

Plenty of water

The wonderful gift of nature, water, is crucial in maintaining normal blood pressure. 550 millilitres of water consumed throughout the day and night, as reported in the journal Nutrients, will result in a noticeable drop in blood pressure in just 12 weeks.

The primary cause of this is that drinking too much water causes the kidneys to excrete more salt, which decreases blood pressure.

Beans and pulses

It would not be wrong to call beans as magic food or super food. According to a study, if 55 to 70 grams of beans and pulses are eaten daily, the risk of blood pressure reading is avoided for a long period of time, which is found in the form of 43% reduction in some cases.

Both of these excellent foods contain fiber, protein, potassium and other important nutrients. This is why both are excellent in lowering blood pressure.