Your blood pressure says a lot about the wellness and fitness of your health. Even if you have high blood pressure, or hypertension, you don’t need to panic or worry too much as several foods that lower blood pressure can help you out.
High blood pressure has become one of the most common health conditions that both men and women probably experience in the 30-40s and later years. According to the World Health Organization (WHO), every third person of 18+ is suffering from hypertension and they have at least one symptom of high blood pressure. Our sedentary lifestyle, lack of physical exercise and poor diet are found to be the major factors for high blood pressure. So, you have to concentrate on these factors seriously to treat this health condition.
Understand blood pressure:
A normal blood pressure reads 120/80 milliliters of mercury, while higher than 140/90 for a longer period is a sign of hypertension that could put you at risk for stroke as well as heart disease, kidney failure, and other problems. If you are looking for how to lower high blood pressure at less effort, changes in the diet offer a very first solution.
Diet to treat high blood pressure:
There is a long list of food items that help you control hypertension and thereby you can live a healthy life. Health experts recommend for a DASH (Dietary Approaches to Stop Hypertension) diet approach that refers to take healthy foods while reducing the intake of fat, salt, alcohol and excess of spices.
Under the DASH diet (based on about 20K calories a day), you are suggested to increase the intake of foods with a plenty of vitamins and minerals like calcium, potassium, and magnesium. Generally, the edibles of low-fat, whole grains, green vegetables, and seasonal fruits are highly recommended foods that lower blood pressure. Some of such food products can be counted as:
Leafy green vegetables for hypertension patients:
Potassium is one of the most effective elements to mitigate hypertension, and green vegetables are a great source of that. Try to increase the intake of green vegetables such as romaine lettuce, turnip greens, collard greens, spinach, collard greens, mustard greens, kale, cruciferous vegetables (broccoli, cauliflower), arugula, and lentils.
Fresh and canned greens offer added sodium. You can also include some other products like black, red bell peppers summer squash, pinto, navy, green beans, Brussels sprouts, celery, garbanzo, cabbage and fennel. Some 4-5 daily servings of raw and leafy greens (1 cup) and cooked vegetables are helpful to control high blood pressure.
Berries to check hypertension:
Blueberries and blackberries are included among the highly beneficial foods that lower blood pressure. The findings of the American Journal of Clinical Nutrition reveal that just 1-cup of strawberries or blueberries once a week has the capacity to mitigate the risk of high blood pressure.
Anthocyanin, a strong antioxidant found in blueberries and strawberries, helps you open blood vessels. It also elevates blood flow and thereby lowering the risk for hypertension. You can add blueberries, blackberries, raspberries, and strawberries to your regular diet and take them as regular salads daily.
Beets to keep blood pressure normal:
Take either raw beets or drink its juice, this fruit is always beneficial to keep blood pressure under control. Those who are ignorant about how to lower high blood pressure can simply rely on beets that contain plenty of nitrates to help them out with immediate effects. Research studies also show that beet juice controls systolic blood pressure by about 10%. You can take even cooked beets or simply eat the whole root as a salad.
Oatmeal to combat high blood pressure:
Research studies have found that eating of soluble-fiber-rich whole grain oatmeal regularly can significantly dip blood pressure readings by up to 50%. Taking it in the breakfast has greater effects, and you can also eat it with berries and honey for taste. Oatmeal is recommended among the most effective foods that lower blood pressure. Even in some cases, people may require medication to increase blood pressure.
One banana a day for blood pressure:
Generally, people recommend one apple a day to keep you fit and fine but don’t undermine the importance of banana especially when it’s a case of hypertension. The high amount of potassium available in the banana can keep blood pressure under control. Make banana your regular food supplement that you can take it for breakfast or after lunch. This fruit is available in every season and quite affordable as well.
Other food items to control hypertension:
There are some more foods that lower blood pressure as they have the capacity to increase the amount of natural fiber, magnesium, calcium, and potassium. These foods include:
- Yogurt (fat-free)
- Green peas
- Lima beans
- Sweet potatoes