Hypertension is a common chronic disease and the primary risk factor for cardiovascular and cerebrovascular diseases.

This condition typically develops slowly, and patients in the early stages often exhibit no symptoms or only experience mild symptoms such as dizziness, headaches, palpitations, and ringing in the ears.

While it may appear as an independent ailment, hypertension is, in fact, a crucial risk factor for causing damage to the heart, brain, and kidneys. Improper treatment can lead to severe complications such as stroke, myocardial infarction, and renal failure, common complications of hypertension.

Practical evidence has shown that hypertension is a preventable and controllable condition. Lowering blood pressure significantly reduces the probability of stroke and heart disease. The most effective and rapid method of blood pressure control is through the proper use of antihypertensive medications. However, unhealthy dietary habits are also major contributors to hypertension. Therefore, prevention and treatment of hypertension should also focus on nutritional adjustments.

1. Berries: Blueberries and strawberries contain the antioxidant anthocyanin. Research indicates that individuals with a higher intake of anthocyanins have an 8% lower risk of hypertension. Berries can be enjoyed as snacks, desserts after meals, or added to smoothies and oatmeal.

2. Bananas: Bananas are rich in potassium, which helps control blood pressure. The American Heart Association recommends a daily intake of 4700 milligrams of potassium for adults. Other potassium-rich foods include avocados, cantaloupe, halibut, mushrooms, potatoes, tomatoes, tuna, dates, and dark green leafy vegetables. Individuals with kidney disease should seek medical guidance before consumption.

3. Pistachios: Pistachios and almonds contribute to lowering high blood pressure, with unsalted nuts being a healthier choice.

4. Dark Chocolate: A review study suggests chocolate can lower blood pressure in the general population and individuals with pre-hypertension. Choosing high-quality chocolate with a cocoa content of 70% or higher is recommended.

5. Kiwi: Studies have found that consuming three kiwis daily can significantly reduce blood pressure after eight weeks. The high vitamin C content in kiwi may play a significant role.

6. Watermelon: Citrulline in watermelon helps control blood pressure by promoting the production of nitric oxide, which relaxes blood vessels and increases arterial elasticity, facilitating blood flow.

7. Oats: A review of 28 experiments concludes that beta-glucans in oats and barley can lower blood pressure. Starting the day with oatmeal is recommended, and barley tea is also a good option.

8. Garlic: Garlic enhances nitric oxide synthesis, contributing to blood vessel dilation. Allicin, the main active ingredient in garlic, is beneficial to health. Adding garlic to stir-fries, soups, and omelets can enhance flavor while providing health benefits.

9. Milk: Milk and yogurt are calcium-rich foods. Several studies show that after supplementing with approximately 1000 milligrams of calcium, subjects experience a mild decrease in blood pressure. The American Heart Association notes that yogurt can reduce the risk of hypertension in women.

Consuming unsweetened natural yogurt and adding fresh fruits or nuts is advisable. Exceeding the recommended calcium intake through supplements is not encouraged for hypertension prevention.

10. Cinnamon: Research indicates that cinnamon can reduce short-term systolic and diastolic blood pressure. It can be used as a seasoning or sugar substitute in daily diet.

11. Onions: Onions are currently the only vegetable known to contain prostaglandin A. Prostaglandin A has the function of dilating peripheral arteries, reducing peripheral vascular resistance, and counteracting vasoconstrictor substances in the body, leading to a reduction in blood pressure.

Additionally, prostaglandin A acts as a natural blood thinner, increasing urine volume, promoting sodium excretion, reducing blood viscosity, coronary artery resistance, and increasing blood flow. Onions are rich in quercetin and sulfur compounds with specific anti-atherosclerotic and lipid-regulating effects.

It is essential to consume less of the following foods:

1. Salt: High sodium and low potassium intake can induce hypertension. Reducing daily salt intake by 4.4 grams can lower blood pressure.

2. Caffeine: Caffeine in coffee, cola, and energy drinks can cause short-term spikes in blood pressure but does not contribute to long-term increases.

3. Alcohol: Excessive alcohol consumption can lead to a rapid increase in blood pressure.

Foods with health benefits are not a substitute for medication. Relying solely on specific foods cannot control blood pressure. Instead, individuals should focus on weight management, lifestyle changes, and a balanced diet based on their circumstances.