Five Foods to Lower your BP : Have you ever been concerned about how high blood pressure or hypertension might affect you? Do you find it challenging to manage this condition? What dietary adjustments can made to help with this condition?
Age, family history, race, and gender are some uncontrollable factors linked to high blood pressure. However, some variables can be managed and are very beneficial.
These are diet and exercise. People with high blood pressure can significantly benefit from a diet high in magnesium, potassium, and fibre. Here’s all you need to know about it:-
What is hypertension?
Blood pressing against your artery walls is referred to as hypertension, also known as high BP. Over time, blood vessel damage brought on by high blood pressure can result in heart disease, kidney disease, stroke, and other issues.
Since hypertension has no symptoms and can go unnoticed and untreated for years, it sometimes referred to as the silent killer.
How to control BP With Foods?
Foods high in antioxidants may have a minor effect on (BP) levels. Foods high in vitamin C, vitamin E, potassium, selenium, or L-arginine are good choices if you want to lower blood pressure.
Antioxidants shield your cells from oxidative stress and can reduce inflammation, lowering BP. Here are a few high bp home remedies:-
1. Bananas
They contain much potassium; a medium-sized banana has about 420 milligrams. That represents nine per cent of the daily recommended intake. According to research, diets low in potassium linked to higher blood pressure, indicating that potassium is excellent for controlling high BP.
2. Beets
Nitric oxide, which lowers blood pressure, is abundant in them. According to research, consuming beet juice can reduce systolic blood pressure by four to five mmHg. Try incorporating beetroot juice into your diet, but if you buy it from a store, check to ensure there no any sugar added.
3. Oatmeal
High-fibre whole grains, mainly oatmeal, have been associated with a reduced risk of cardiovascular disease, aid in weight loss, and possibly lower cholesterol.
According to studies, three servings of whole grains a day can cut your risk of heart disease by 15%. Breakfast oatmeal is a fantastic way to start the day with whole grains.
4. Broccoli
Cruciferous vegetables, such as broccoli, are rich in calcium, potassium, magnesium, and vitamin C—the four essential substances that help lower blood pressure. However, According to studies, cruciferous vegetable-rich diets have linked to lower rates of heart disease and longer lifespans.
5. Dark Chocolate
Good news for chocolate lovers everywhere: Dark chocolate rich in flavonoids connected to a lower risk of cardiovascular disease, per a study published in Heart in May 2017. The research revealed that dark chocolate’s flavanols supported normal blood vessel function.
Final Note
You can control high blood pressure with a healthy diet that includes consuming lots of fruits and vegetables. Bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries and also more are among the best fruits for lowering blood pressure.
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