Blood tension is the pressure of blood against the artery walls. The condition when the pressure is higher than normal is called hypertension and it can cause damage to the blood vessels which in turn leads to severe health problems, such as kidney disease, heart disease, stroke and many other medical conditions.

Hypertension is also called a ″silent killer″ since the symptoms are latent. So, if it is left unnoticed and untreated it may have fatal consequences.

It has been estimated that about 75 million Americans suffer from high blood pressure. There are certain risk factors which determine the likelihood of developing this health issue, such as your gender, race, age, family history and lifestyle in general.

You cannot change the invariable factors, but you can influence and change the variable ones such as your nutrition and the level of your physical activity.

The food you are eating has a huge impact on your health in general. When you are eating healthy foods you look better, you feel better, and your health is improved. Therefore, if you have been consuming unhealthy and processed foods, make sure you replace them with vegetables and fruits.

Check out the following list of vegetables which can help you to deal with the high blood pressure:

1. Leafy green vegetables

Cabbage, arugula, spinach, collard greens, kale and broccoli are the leafy green vegetables which can provide your body with numerous nutrients. They are high in iron, vitamin A and natural nitrates which provide relaxation for your blood vessels, thus reducing the blood pressure and the strain on your heart.

You can easily grow these vegetables at your garden. Plant them in spring, in container-gardens. Note that leafy greens require only a few inches of soil, so they are perfect for planting trays.

2. White beans

A cup of white beans can provide your body with 30% of the magnesium, 24% of the potassium and 13% of the calcium on a daily basis. Make sure you include white beans in your daily diet if you deal with high blood pressure.

3. Sweet potatoes

Sweet potatoes are abundant in fiber, antioxidants, vitamin A and magnesium which are helpful in the regulation of the blood pressure. If you decide to plant them, note that in order to reach maturity they need a long growing season.

4. Peas

Green peas contain fiber and vitamins that support the cardiovascular health. According to a recent study, yellow garden peas contain a protein which reduces the kidney strain and regulates the blood pressure. Peas are easy to grow as well. Make sure you plant and harvest them in spring since they prefer cooler temperatures.

5. Red bell pepper

Red bell pepper is rich in potassium, calcium and magnesium. It supplies your organism with many other nutrients which improve your overall health, including your cardiovascular system.

6. Beets

Beets are abundant in manganese, folate and potassium. They are highly nutritious and can grow in different climates but they prefer cooler temperatures. The beet root is very nutritious and the greens are especially beneficial for the heart.

7. Celery seed

Celery seed has been used for centuries as a traditional medicine for flu and colds. It was also used in the Indian Ayurvedic medicine as a diuretic. However, note that you mustn’t eat celery seed in large amounts since it can be very toxic.

8. Berries

Berries are not a vegetable but they have high nutritional value. According to some clinical studies, strawberries and blueberries can help in the reduction of the high blood pressure.

9. Winter squash

Winter squash is an excellent natural remedy for cardiovascular issues. It is rich in fiber, beta carotene and potassium and it is great for reducing the high blood pressure.

This plant is versatile, so you can grow many different varieties in your garden, such as butternut, acorn, golden nugget and pumpkin squash. These plants require long growing season and healthy soil.

10. Tomatoes

Tomato plant contains a powerful antioxidant known as lycopene. It can control the levels of cholesterol and it prevents it from attaching to the heart arteries.

Tomatoes are abundant in fiber, vitamin C and potassium. If you decide to grow this plant, start with seedlings in the spring. As the plant develops it needs caging and staking. If you don’t have much space, use patio variety.

11. Garlic

When garlic is crushed and chopped, it releases allicin – a compound which can regulate the blood pressure without having any side effects.