10 Top Foods to Control High Blood Pressure
Hypertension or High Blood Pressure is the force of your blood pushing against the walls of your arteries.
Foods that can help you from getting High Blood Pressure and help you in lowering your blood pressure if it is already high.
High Blood Pressure is sometimes called the silent killer because it produces no symptoms.
So, the only way to find out if you have it is to get regular Blood Pressure checks from your doctor.
High Blood Pressure may be due to:
1) Excess salt intake
2) No exercise
3) Obesity or Overweight
4) Low Fiber diet
5) Oily food
6) Alcohol or Smoking
7) Heredity
Medication, Regular Exercise and Healthy Diet plays an important role in treating High Blood Pressure and preventing possible complications.
Following are top 10 foods to control High Blood Pressure:
1) Garlic: Garlic is a natural antibiotic food and is highly effective in treating Hypertension or High Blood Pressure.
Garlic produces a chemical called Allicin. It is an active ingredient associated with garlic’s blood pressure lowering effect especially in those who have High Blood Pressure or Hypertension.
Raw fresh or dried garlic may provide you with the most Allicin.
Therefore, people with High Blood Pressure are recommended to include garlic into their daily diet plan.
2) Kiwi Fruit: Kiwi Fruit are one of the most antioxidant rich fruits along with grapes and wild blueberries. They are rich in lutein a potent antioxidant and this may be what is responsible for their blood pressure lowering powers.
Researchers found that eating three Kiwis a day is linked with decreased blood pressure.
The researchers compared the effects of Apples and Kiwis on people with slightly High Blood Pressure. They found that eating three Kiwi a day improved 24-hour blood pressure more than an apple a day.
Kiwis are also rich in Vitamin C.
3) Watermelon: Watermelon are loaded with Citrulline and Lycopene these two powerful plant compounds plays an important role in managing High Blood Pressure.
In the body Citrulline is converted into Arginine an Amino acid that is needed for the production of a gas called Nitric Oxide.
When Nitric Oxide is produced it helps expand blood vessels which boosts better blood flow and prevents abnormal spike in blood pressure levels.
Other Vitamins and Minerals in Watermelon are also good for your heart health. These include Vitamin C, Vitamin B6, Magnesium and Potassium.
Watermelon is good for heart health and can reduce the risk of heart problems in cold conditions.
4) Leafy Green Vegetables: Leafy Green Vegetables like Spinach, Kale, Lettuce are low in calories high in fiber and packed with heart healthy nutrients like Potassium, Folate and Magnesium.
These vegetables are rich in natural Nitrates which help to manage blood pressure.
A Potassium rich diet helps the body become more efficient and flushing out excess sodium which can raise blood pressure.
Magnesium enables our tiny blood vessels to relax helping to maintain elasticity and normal blood flow.
A plant-based diet can significantly improve a person’s overall health.
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5) Oatmeal: Eating a diet high in fiber can help your body maintain a healthy blood pressure and cholesterol levels.
Eating fiber rich whole grain oats everyday caused a significant dip in blood pressure readings.
Infact some people’s pressure dropped so low that they need less blood pressure medication.
6) Dark Chocolate: Dark Chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate.
Most dark chocolate is high in flavonoids particularly a subtype called flavanols which is associated with a lower risk of heart disease.
Studies had found that eating a small square of dark chocolate daily can help lower blood pressure for people with Hypertension.
The study doesn’t show exactly how dark chocolate affects blood pressure. But the researchers note that compounds called Flavanols in cocoa may play a role.
7) Skim Milk and Yogurt: Skim milk and yogurt are an excellent source of calcium and also a decent source of Potassium and Magnesium.
These nutrients together help in lowering blood pressure.
A study found that greater intakes of skimmed milk and yogurt associated with a smaller increase in systolic blood pressure and lower risk of High Blood Pressure incidence per year.
According the study it is found that women who ate five or more servings of Yogurt a week experienced a 20 percent reduction in their risk for developing High Blood Pressure.
8) Beetroots: Beets are low calorie food packed with a variety of nutrients.
Drinking one glass of beetroot juice daily is enough to significantly reduce blood pressure in people with Hypertension.
The compound that makes beetroot a healthy veggie for high blood pressure is Nitric Oxide.
It is very strong chemical that causes your blood vessels to relax which improves blood flow to your organs, muscles and most importantly your heart.
A study showed that diet including inorganic nitrates from beet juice can lower blood pressure improve the ability to exercise boost oxygen delivery to the heart and enhance the general health of blood vessels.
9) Berries: Berries are rich in bioactive compounds called Anthocyanins which belong to the bioactive family of compounds called Flavonoids and are found in high amounts in Raspberries, Black Currents and Blueberries.
A study showed that bioactive compounds in Blueberries called Anthocyanins offer protection against Hypertension compared with those who do not eat Blueberries those eating at least one serving a week reduce the risk of developing the condition by 10 percent.
The researchers added that Blueberries may not only help control High Blood Pressure but also may prevent people from developing Hypertension.
10) Banana: Bananas are extremely good source of Potassium, Fiber and low in Sodium.
Several studies showed that Potassium and Fiber rich diets reduce the risk of High Blood Pressure, Heart Disease and Stroke.
Excess Sodium in the body puts burden on blood vessels and also disrupts the water balance.
Eating Potassium rich foods reduce pressure on Kidneys and also helps in getting rid of excess Sodium in the body by flushing extra Sodium out of your body through Urine.
Potassium also helps in maintaining fluid and electrolyte balance in the body which helps control blood pressure.
To incorporate more Bananas into your diet add it to your cereal, cake, bread, smoothies and milkshakes.
So, this are the top 10 foods to control High Blood Pressure.
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