Natural Foods to Control High Blood Pressure

Natural Foods to Control High Blood Pressure

High Blood Pressure is one of the biggest health risks faced by global population. 17th May is regarded as World Hypertension Day around the globe.

High blood Pressure can cause problems like diabetes, stroke, heart disease, kidney failure and even death.

Blood pressure is measured in ‘millimetres of mercury’ (mm Hg). It is written as two separate numbers. The first number is systolic number which measures the pressure inside the arteries when heart muscles contract. The second number measures the pressure in the arteries, when the muscle is resting between the heartbeats.

According to American Heart Association 120/80 is considered to be the normal limit. The range between 120/80-140/90 is referred to as ‘pre-hypertension’ and anything over 140/90 should be addressed.

Cause of Blood Pressure

Exact cause of hypertension remains unknown. As per health expert excess consumption of salt, lack of exercise, an unhealthy diet and genetic predisposition can lead to hypertension. Cigarette smoking, binge drinking, obesity and stress can also lead to High Blood Pressure.  As per a recent study processed or canned food and drinks might also be contributing to increase in blood pressure.

How to Control Blood Pressure

Eat Less Salt

Too much salt can cause a spike in blood pressure. Majority of research says that drop in sodium consumption may bring a drop in blood pressure. It can differ from person to person.

Reduce Stress

Stressful situations can pump up the blood pressure. People who suffer from hypertension, stress can also lead to cardiovascular damage.

Exercise

Exercise is necessary to stay fit and keep your BP within recommended levels. We should keep away from snacking especially fried food.

Sleep

According to studies fewer hours of sleep can higher blood pressure. At least 6-7 hours of sleep should be taken every night.

Alcohol or Smoking

Alcohol or Smoking can increase blood pressure.  Quit or reduce smoking and alcohol.

Stop Caffeine

As per Mayo Clinic, caffeine can cause a short but dramatic increase in your blood pressure.

High Blood Pressure Diet

Healthy eating habit can play a major role in warding off high blood pressure.  Here is a list of 10 foods that can lower blood pressure and reduce the risk of heart disease. They are easy to find, delicious and healthy also.

Banana

Bananas are rich in potassium which helps lower blood pressure. They are just sweet and low in sodium.

Add Banana to your cereal, cake, bread, smoothies and milkshakes. Try grilling or sautéing banana halves then top it with a scoop of frozen yogurt.

Spinach

Spinach is low in calories, high in fiber and packed with nutrients like potassium, folate and magnesium. All these are key ingredients for lowering and maintaining blood pressure levels.

Add fresh spinach to salads and sandwiches. Half a cup of cooked spinach provides around 12% daily calcium intake recommended for an adult.

Celery

Celery is used by medicine practitioners for reducing high blood pressure. As per research eating four celery stalks a day can reduce high blood pressure. It has phytochemicals known as phthalides that relax the muscle tissue in the artery wall enabling increased blood flow. This results in lowering blood pressure.

Oatmeal

Eating high fiber diet and whole grains can help maintain a healthy blood pressure.  Oatmeal helps reduce both systolic and diastolic pressure.

Oatmeal is low in sodium. It can be prepared as a hot cereal and topped with fruit or used in pancakes. We can also add it to many baked foods.

Avocados

The oleic acid present in avocados can reduce high blood pressure and cholesterol levels.

Avocados also contain potassium and folate, which are essential for heart health.

Avocados are rich in vitamins A, K, B & E. They are loaded with fiber.

Watermelon

Watermelon promotes heart health as it is loaded with fiber, lycopenes, vitamin A and Potassium. All of them have blood pressure lowering effects.

Watermelon also contains amino acid L-citrulline, which has proven to lower blood pressure.

Beetroot

According to an Australian study in 2012, drinking a glass of beetroot juice can yield a five point drop in blood pressure. This effect can also increase with long term drinking of beetroot juice.

Beetroot is rich in nitrates, which is thought to relax blood vessels and improve blood flow.

Sunflower Seeds

Sunflower seeds are great source of magnesium. They make a nutritious snack. Make sure to buy them unsalted in order to minimize your sodium intake.

Sunflower seeds are rich in vitamin E, Folic Acid, Protein and Fiber.

Oranges

Orange is rich with fiber and vitamin C. Drink orange juice or eat the whole fruit to lower your blood pressure.

Carrots

Carrot juice helps to maintain normal blood pressure by regulating heart and kidney functions.

Carrots are high in potassium and beta-carotene. Both of them have shown to be effective in reducing blood pressure.

High blood pressure can be reduced with healthy eating and a balanced lifestyle. A nutritious diet and exercise can help.