High Blood Pressure - These Scientifically Proven Foods Can Lower Hypertension
If you came to know that you have high blood pressure, the first set of questions you would be asking to google is “how to get rid of high blood pressure” or “is high blood pressure curable”. Honestly speaking, the important thing does not lie in how to cure the disease but how to deal with the consequences that follows when you are not maintaining it the way it has to be.
What is high blood pressure?
Also known as hypertension, high blood pressure is a chronic condition which is referred to long-term force or pressure of blood against the walls of the arteries. Basically, blood pressure is determined by two ways; the amount of blood your heart pumps as well as the amount of resistance to blood flow in the arteries.
The condition is defined as when the blood pressure is greater than 140/90 millimeters of mercury (mm HG). The first reading is the pressure of blood in the arteries when the heart beats (systolic pressure) and the second or lower number denotes pressure in the arteries between the beats (diastolic pressure).
Health consequences of high blood pressure
If appropriate steps are not taken, the blood pressure can get worse over the time. It can bring up a range of other health consequences including heart attack, stroke, heart failure and kidney failure. However, by taking early preventive measures such as healthy diet, we can prevent these health consequences.
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Cure – Is high blood pressure manageable through diet?
In India where one-third of the total population is suffering from hypertension, healthy diet becomes extremely important. And the most disturbing fact is that about 60 percent of the people with high blood pressure are not aware of their condition since, in most of the cases, it does not produce any symptoms.
Now the answer to the important question “is high blood pressure curable”? For some, about 10-15 percent people, the answer is Yes! These people fall into the category where some underlying condition such as thyroid disease, kidney problems, certain medications are causing elevated blood pressure. But if you are from the bigger chunk, there is nothing you can do to fix it as there is no underlying cause.
However, there is still a ray of hope for these people as making lifestyle changes including diet can make a world of difference.
High blood pressure diet – Food for thought
Controlling blood pressure through diet also depends on factors such as how much sodium you are taking and the foods you eat. So let’s check out foods that lower blood pressure. Be rest assured, we have not included the boring foods.
Spinach – Helps you get rid of sodium
This leafy green is rich in potassium which can lessen the effect of sodium in your diet. Spinach is also a delight for calorie cautious and comes packed with magnesium and folate, which are key minerals needed for lowering blood pressure.
Protip – An easy way to integrate spinach into your diet is to add this in sandwiches or salads.
Beetroot – Opens your blood vessels
The root veggie beetroot or chukandar contains nitrates which relax the blood vessels and help improve blood flow. Some studies have also found that it can reduce blood pressure quickly within 24 hours.
Protip – Juice is the delighted way to serve beetroot. You can also bake and turn them into chips.
Dark chocolate – Rich in flavonoids
There is no need to compromise on your favorite dessert if you are eager to control your elevated blood pressure. Dark chocolate contains antioxidants flavonoids which can lower your risk of getting cardiovascular diseases including high blood pressure. If you are sugar vigilant, then no need to worry as dark chocolate contains very less amount of sugar as compared to regular one.
Protip – Have 100 grams of dark chocolate every day. You can also add them to yogurt and fruits such as blueberries and strawberries for making a healthy dessert combination.
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Watermelon – Improves blood circulation
Cooling down in summers could be delicious and healthy at the same time. Watermelon is rich in amino acid known as L-citrulline which according to various studies can improve blood circulation and lower systolic blood pressure. This summer food is especially relevant for people who are in a pre-hypertensive stage as it can prevent further progression to full-blown hypertension.
Protip – Have 100 grams of watermelon slices as your evening snack.
Salmon fish – Reduce inflammation and lowers triglycerides
While you may think fatty foods should be out of the high-blood pressure fighting diet, salmon (rawas) fish is an exception to the rule. Salmon is a great source of lean protein and contains heart-healthy omega-3 fatty acids that can help reduce inflammation, lower blood pressure and triglycerides levels. In addition, you also get protein and vitamin D as added advantage.
Protip – If you have no time to cook, you can bake it in a preheated oven at the temperature of 230 degree Celsius.
Banana – Maintains normal heart functioning
The easy to peel fruit is loaded with potassium that maintains electrolyte balance in the body. Several studies have shown that daily consumption of banana can be enough to lower systolic blood pressure by a good margin. One study says that having 2 bananas daily can reduce blood pressure by 10 percent.
Protip – You can add bananas to a whole lot of things. Try slicing bananas in your oatmeals and cereals. You can also incorporate this fruit into your smoothies and milkshakes.
High blood pressure can be controlled through healthy eating and a balanced lifestyle. So, before it gets too late, start integrating healthy nutritious diet into your lifestyle.