Nearly half of adults in the United States (47 percent, or 116 million) have hypertension, exposing them to risk for heart disease and stroke. Since there are usually no symptoms and our risks of acquiring the disease increase as we get older, it’s estimated that one in every three adults in the United States has high blood pressure, they aren’t even aware of it and isn’t being treated to control it.

While meds are often essential, there are some dietary changes that can help and are simple to include in your regular routine.

Whether you want to spice up your meals or replace your breakfast or snack with a healthier one, there are simple nutritional changes you can do to keep your body in top shape.

If you want to keep your health in check, here are three of the greatest and most simple ways to control your blood pressure through nutrition.

A study published in 2021 discovered that heavily flavoring your food with spices, herbs, and garlic not only improves the taste of your food but also lowers your blood pressure.

Penn State University researchers discovered that flavoring food with 6.5g (or around 1.3tsp) of herbs and spices every day can help lower systolic and diastolic blood pressure. After three four-week periods in which the study was conducted, the team discovered that blood pressure readings improved after four weeks on a diet rich in herbs and spices.

Turmeric, which can be readily included in your diet through cooking, smoothies, and lattes, contains anti-inflammatory chemicals and has a wide range of health advantages.

Another research from the University of South Australia suggests that a daily serving of yogurt with berries and nuts may also help lower blood pressure, making it an ideal breakfast option. Both calcium and potassium, which are included in yogurt, are important elements for blood pressure regulation.

However, not all yogurt is the same. Stick to good quality, natural yogurt, preferably with live cultures to aid intestinal health, rather than processed versions with added sugar.

Apart from breakfast, yogurt can be used as a mayonnaise substitute in sandwich fillings, stirred into soup, dollopped over stews, curries, or jacket potatoes, or blended with milk to replace cream in sauces.

Researchers from Penn State University also discovered that people who ate walnuts had lower blood pressure than people who ate a comparable fatty acid profile but didn’t eat the nuts.

Additionally, hibiscus tea has been proven in multiple trials to have a considerable lowering effect on blood pressure.

In a jug, combine 1 tablespoon of dried hibiscus flowers, 500ml cold water, a squeeze of lemon juice, and 2 teaspoons of honey to make a wonderful hibiscus iced tea. Chill for at least one hour after thoroughly mixing. Strain through a fine strainer over ice to serve.

However, if you are taking hydro-chlorothiazide for high blood pressure, hibiscus tea is not recommended because it may interact with the medication.

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