High blood pressure is a common disease in which the blood in your vessels, specifically the arteries, flows more quickly than normal pressures. You are probably a patient of hypertension if your blood pressure readings are 150/90 or over. Having this reading once or twice is not an issue but these readings, if continued for many weeks, can be alarming. You may also have high blood pressure if any of the numbers is higher than the normal value- 120/80.
More and more people are falling prey to cardiovascular diseases. Due to the poor lifestyle choices and eating habits. For most people, any one cause is never a triggering factor for high blood pressure. You can be a victim of hypertension if you take too much salt, don’t eat enough fruit and vegetables, drink too much alcohol or are obese.
Modern treatments for high blood pressure include taking ACE inhibitors, Angiotensin receptor blockers, calcium channel blockers or diuretics (Thiazide diuretics mostly). Although most of these drugs can reduce your blood pressure levels to standard levels, you must know that no allopathic drug is ideal. Meaning, every allopathic drug comes with free side effects. Thiazide diuretics can cause hypokalemia, blurred vision, itching and weakness. Similarly, the most common side effects of ACE inhibitors and ARBs include a cough with nausea and vomiting, fatigue, headache and even loss of taste. Calcium channel blockers can block the calcium channels in your intestines too, leading to constipation and bloating.
Noting these side effects, the people suffering from hypertension, or most commonly called as high blood pressure, must focus on the diet and natural remedies. Well, fear not people, BP may be on the rise but if you add these simple foods to your diet, they will help you to lower your blood pressure naturally.
Let’s begin with potatoes. Yes, you have read it right- potatoes. But before you run into your kitchen and grab that bag of chips, you should know one thing. Packet chips actually contain a lot of salts, which may alleviate your blood pressure. Instead, eat baked potatoes which are high in potassium and magnesium and are a simple and natural way to keep your blood pressure in check.
- Beet juice
Drinking beet juice can facilitate to lower your blood pressure as many researchers have concluded that drinking beet juice can help bring your blood pressure levels to normal in just a few hours. Beet juice contains nitric oxide which aids your blood vessels to relax by dilating them. This helps the blood flow more easily and lowers the blood pressure immediately. Studies have told that beet juice can lower BP up to 10 points within three hours of intake.
Here is one you can go bananas over, quite literally. Bananas are great for heart health, in fact, if you eat two bananas a day, you can keep the cardiologist at bay. Bananas contain potassium which is great for flushing out the sodium from your body and keeping your blood pressure levels to an optimum level. The dietary recommendation of potassium is 4,700 milligrams (mg) per day. A medium banana contains about 420mg of potassium. So, taking two bananas can complete most of your requirements of potassium. Even though bananas contain enough potassium you must always make efforts to keep sodium intake as minimum as possible.
A green delight, spinach is high in fiber, low in calories and rich in hard healthy nutrients like potassium, magnesium, and folate– the main ingredients for lowering and optimizing the levels of blood pressure. The potassium will help to excrete high levels of sodium in your blood, magnesium will help to maintain a healthy baroreceptor and thereby will maintain a good blood pressure. A research has concluded that people who take folate or folic acid, have a 46% drop in the symptoms of hypertension. So make sure you add lots of spinach to your salad or sandwich to keep your blood pressure normal.
Avocados or butter fruits are a powerhouse of potassium, and therefore another great food to add to your diet if you want to keep your blood pressure levels at the most advantageous levels. So, chop the mop and add them to your sandwiches or make a tasty dip. To get the best results with avocado, get one ripe avocado, one small onion, one small chili, and one tablespoon of lemon juice. Mix mashed avocado with chopped onions, chilies, tomatoes and lemon juice, until you get a smooth consistency. Eat it immediately as it goes well with your sandwiches and even tacos.
- Sunflower seeds
Sunflower seeds are considered as a reservoir for magnesium ions. Just rush to your nearest super mart and buy yourself a pack of these mighty seeds to make a very nutritious snack. But make sure you buy the unsalted ones as it’s necessary to maintain sodium levels as minimum as possible. For a better taste, you can eat these seeds combined with yogurt and grapes which will significantly lower the high blood pressure.
Beans including black, white, lima, pinto and kidney are a stockpile of soluble fiber, potassium, and magnesium. All of these ingredients can help to lower the blood pressure and can improve the overall condition of the heart. These nutritious seeds can be eaten separately or can be added to your salads, soups, and wraps. And guess what, they are inexpensive too.
- Dark Chocolate
Voila, the most sought thing on the list! According to a research published in the Journal of the American Medical Association (JAMA), eating about 30 calories of dark chocolate can reduce blood pressure within 18 weeks without gaining any weight. But be careful, never overdo chocolate as it is rich in calories and lead to some other heart problems. It is advised that you take chocolate with at least 70% cocoa powder in it, as it will help to lower down and maintain a healthy blood pressure level.
- Skim Milk
Skim milk is a body booster. Drinking healthy low-fat milk not only provides you calcium but also fills your body with vitamin D. Both of these act synergistically to reduce the blood pressure by as much as 3-10 percent. Seems less? You’ll be happy to know that these figures can reduce the emergence of cardiovascular symptoms up to 15 percent.
Soybeans are an amazing source of potassium and magnesium. Boil a cup of soybeans and pop them directly into your mouth, obviously without the shell, to get prophylaxis for high blood pressure. Missing the salt? Lightly sprinkle the beans with a salt substitute and you’ll definitely love them.
Hypertension is a major risk factor for cardiovascular diseases like stroke, angina, heart failure or even cardiac arrhythmias. So it must be your priority to treat hypertension at an early stage as quickly as possible