These foods will help lower blood pressure, stroke risk, and control diabetes.

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Millions of people suffer from high blood pressure, type 2 diabetes and stroke.

A healthy, balanced diet is key to lowering blood pressure and controlling diabetes, but what foods does it consist of?

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You should aim to eat five servings of fruit and vegetables every day.

For example, an easy way to include more fruit in your diet is to add a fruit topping (such as berries) to your breakfast cereal.

Another tip from the nutritionist is to snack on fruit, such as an orange, when you feel hungry. Alternatively, you can eat carrot sticks, such as those dipped in hummus, to increase your vegetable intake.

To minimize the risk of stroke (risk factors include high blood sugar and high blood pressure), people would benefit from eating more fiber.

Foods high in fiber help lower blood cholesterol, so when choosing starchy foods, opt for whole-grain cereals, brown rice, or grains like whole-wheat couscous.

Healthy proteins should also be a staple, including beans and lentils. If you are going to eat meat, choose lean cuts and remove the skin from poultry.

Two servings of fatty fish are recommended, which include:

• Mackerel
• Sardines
• Salmon

“They contain omega-3 fatty acids, which can prevent blood clots and lower blood pressure.”

Vegetarian or vegan sources of protein include:

• Tofu
• Tempe

It is recommended to reduce salt intake, which can otherwise increase blood pressure readings.

“Instead of using salt to flavor homemade dishes, the best alternatives are: fresh ginger, lemon juice, chili peppers, or dried herbs and spices.”