Keeping your blood pressure under control can be quite a task. Try out these foods to make sure it doesn't shoot up.
High BP is one of the greatest health disorders Indians -- young and old -- face.
With our high pressure lifestyles and jobs that demand much more than we can offer BP is becoming a serious issue.
So how can you keep that shooting pressure under control.
Here are foods that will help you do just that.
What is high blood pressure?
Blood pressure is the force of blood against the walls of arteries and it rises and falls throughout the day. When blood pressure stays elevated over time, it's called high blood pressure.
Essential fats lower high blood pressure
Both fish oil and Flax seeds contain Omega-3 fats and help modestly lower high blood pressure levels. Flax-seed oil is more cost-effective. Omega-3 also helps prevent heart disease, depression, and cancer.
How does Potassium lower blood pressure?
Optimum amount of Potassium in daily diet is essential to maintain 'low Sodium and high Potassium levels' which is vital as their levels determine blood volume, which in turn regulates blood pressure.
Which foods contain high amounts of Potassium?
Potassium foods are apples, avocado, apricots, pears, bananas, cantaloupe, oranges, strawberries, raisins, watermelon, beets, carrots, sweet potato, salmon, legumes...
Magnesium helps lower blood pressure
Magnesium brings down high blood pressure by relaxing the blood vessels and normalising blood flow as it plays a decisive role in regulating blood flow in the arteries.
Vitamin C lowers high blood pressure
Flavonoids (colourful fruits & vegetables) support the antioxidant actions of Vitamin C and help strengthen and protect the inner lining of blood vessels. Hypertensive patients may have less vitamin C in the blood.
Vitamin E prevents arteries from hardening
Fat-soluble antioxidant, Vitamin E protects your arteries from hardening. Fatty plaque causes hardened arteries -- one of the major reasons to suffer from high blood pressure.
Vitamin B3 or Niacin reduces high blood pressure
Niacin is very important for controlling blood lipid levels and for proper metabolism of carbohydrates and fats. Liver toxicity may occur with high doses of Niacin. Mushrooms and Tuna are rich in Niacin.
Vitamin B9 or Folate reduces high blood pressure
Folate affects the production Nitric oxide that helps the blood vessels walls to relax thus lowering high Blood pressure. Folates are found spinach, broccoli, cauliflower, most beans, red bell peppers...
L-arginine reduces high blood pressure
L-arginine in the body is converted into nitric oxide that helps blood vessels to relax thus helping reduce high blood pressure levels. L-arginine is found in fatty fish, wheat bran, haselnuts, and walnuts.
Avocado is good for your heart
A cup of Avocado contains 874 mg of Potassium that helps decrease high blood pressure. Avocado also contains LDL Cholesterol lowering Oleic Acid, heart healthy Vitamin C and Vitamin B6.
Banana reduces high blood pressure
A cup of sliced Bananas = about 467 mg of Potassium that helps decrease high blood pressure. Bananas are also rich in Vitamin B6, which assist in maintaining immune system and ease stress, & anxiety.
Papaya reduces high blood pressure
One cup of Papaya supplies about 781 mg of Potassium that helps decrease high blood pressure. Nutritional rich Papaya delivers many health benefits as it is rich also in Vitamin C and Fibre.
Kiwifruit reduces high blood pressure
Kiwifruit is packed with about 252 mg of Potassium that helps decrease high blood pressure. Kiwifruit is an excellent source of Vitamin C, fiber and heart beneficial flavonoids and carotenoids.
Cantaloupe reduces high blood pressure
One cup of Cantaloupe contains about 494 mg of Potassium that helps decrease high blood pressure. Cantaloupe is also rich in heart healthy nutrients like Vitamin C, Vitamin B3 and Vitamin B6 and fibre.
Tomato lowers high blood pressure
Tomatoes are high in gamma-amino butyric acid (GABA), can help lower high blood pressure as it is crucial for the relaxation of the muscles of arteries and veins throughout our bodies leading to an easier blood flow.
Potatoes help reduce high blood pressure
Potatoes are a great source of fiber and Potassium that help lower blood pressure. Potatoes also contain kukoamines that are blood pressure-lowering compounds. Even tomatoes contain kukoamines.
Beet juice reduces high blood pressure
Drinking just 2 glasses of beetroot juice a day can significantly reduce blood pressure. Dietary nitrate in beetroot juice and in all green, leafy vegetables aids the decrease in blood pressure.
Spinach lowers high blood pressure
Spinach is a good source of Magnesium that helps reduce high blood pressure. Plus the Folate in Spinach helps reduce the dangerous molecule homocysteine levels that may cause heart attacks and strokes.
Garlic lowers high blood pressure
Garlic is great for the heart and has shown in many studies that it helps reduce high blood pressure. Just a single clove of garlic a day is found to have beneficial effects on managing hypertension.
Broccoli lowers high blood pressure
Sulforaphane glucosinolate (SGS), a naturally-occurring compound found in Broccoli helps reduce the risk of high blood pressure, cardiovascular disease and stroke.
Carrot lowers high blood pressure
Carrots are high in Potassium, which can help prevent and control high blood pressure. Even carrot juice helps to maintain normal blood pressure by regulating heart and kidney functions.
Celery helps reduce high blood pressure
Celery contains Phthalide that is known to relax the smooth muscles of our arteries and veins resulting in vasodilation, which eases blood flow and decreases pressure on blood vessels.
Different juices to lower blood pressure
Carrot juice helps maintain normal blood pressure by directly controlling the functions of the kidney as well as the heart. Cucumber Juice is rich in Potassium and Magnesium that are effective in reducing blood pressure.
Olive oil reduces high blood pressure
Extra virgin olive oil is rich in polyphenols, which help lower blood pressure. It also contains mono-unsaturated fatty acids, that prevent LDL Cholesterol from getting oxidised.
Sunflower seeds lower high blood pressure
Sunflower seeds are a good source of mineral Magensium that helps reduce high blood pressure. Sunflower seeds also contain Phytosterols, which can reduce the level of cholesterol in the body.
Beans lower high blood pressure
Beans (lima, kidney, white, black...) are rich in Magnesium + Potassium -- both are effective in lowering blood pressure. Studies state that regular legume intake is linked to a whopping 82 per cent reduction in heart attack risk!
Soy foods help lower high blood pressure
Soy foods contain isoflavones that help lower cholesterol and blood pressure. High blood pressure is a major cause of heart attacks, stroke and kidney failure.
Chocolate lowers high blood pressure
Flavonoids in chocolate can help lower blood pressure by stimulating nitric oxide production. Nitric oxide signals the muscles surrounding blood vessels to relax, which results in increased blood flow.
Saffron lowers high blood pressure
Saffron contains a chemical called crocetin that lowers the blood pressure. Note that even Spices such as fennel, oregano, black pepper, and basil have active ingredients that are beneficial in hypertension.
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