High blood pressure is becoming a rising concern amongst people; and it is no more a health issue only amidst the adults, in fact many kids too, become a victim of this horrible health condition. Once hooked, you literally can do nothing about it except remain on medications throughout your life.
There are many preventive measures that can assure a healthy life away from blood pressure, like keeping your weight under check. If you, however already suffer from a raised level of blood pressure, then it is better to try out some natural methods of controlling it rather than getting started on medications which are hard to get off.
So, here in this article are listed the top 10 foods that will help you to Lower Blood Pressure naturally. Be assured however along with improving your eating habits, you also need to mend other ways in your lifestyle, like your sleep cycle and work out regime.
Magnesium is a mineral which is solely responsible for some 300 biochemical actions in the body. It has also been seen that magnesium helps in controlling the high blood pressure. Therefore eating a food source which is rich in magnesium should be helpful. Unsalted Sunflower seeds are one such thing that are rich in their magnesium content and therefore will help you lower and control your Blood Pressure.
2. The Sprouts
Sprouts are the most economical health food that there is. They are immensely nutritious because when the plants are sprouting they have the highest concentration of many minerals, vitamins, antioxidants, proteins, anti-carcinogens and many other things which have a positive effect on the cells of our body. The Sprouts also contain glucoraphanin which is an antioxidant that can help in lowering the blood pressure.
3. Green Leafy Vegetables and Beans
Ever wondered why green leafy vegetables often taste bitter; it is not because they are spoiled but in fact because they are filled with antioxidants. The antioxidants in addition to the absorbable protein present in them is what makes the green leafy vegetables like spinach, mustard greens, kale and other stuff ideal to reduce blood pressure.
If you have never been a fan of beans before, it is time that you become one now. This is because they are a really good source of magnesium and potassium; and both these minerals help in reducing the blood pressure.
4. Dark Chocolate
Who would have thought that eating chocolate could be helpful for your heart? But apparently research has found that dark chocolate can actually help you in reducing high blood pressure. Dark chocolate has a flavonoid which can aid the production of nitric oxide in our body. This nitric acid is the one which causes the muscles to relax. When the muscles are relaxed, blood flow is increased in the body. It also reduces cholesterol levels; so not only is it a tasty snack, it is also metabolism booster and an aid to lowering blood pressure.
5. Fresh and Dried Herbs
There are more advantages to the fresh and dried herbs than adding a unique taste to soups and pastas. Herbs should also be used for their extraordinary qualities of fighting against cancer and osteoporosis and of reducing high blood pressure. Some of the herbs that will help you do that is oregano, parsley, peppermint, thyme, cilantro, turmeric and sage.
6. Omega-3 Fish
Fish which contain omega-3 fatty acids like tuna, salmon, halibut and cod, not only supply our bodies with a lot of potassium, but also help in lowering the blood pressure. Omega-3 is known to aid the health of our heart, which in turn obviously means lowered blood pressure. Experts do advise here to use fish which is fresh as opposed to the canned ones.
7. Milk and Other Calcium Sources
Eating food sources that have a high calcium content is known to reduce blood pressure. This has been proven through research. Taking calcium rich foods have other benefits as well; people who are in habit of taking such foods also weigh less and avoid obesity which is another cause of high blood pressure. Milk, of course is one very famous and known source of Calcium. But there are many other things that can give you calcium, if you are allergic to milk. These include Broccoli, Kale, Rice, Soy milk, Fortified Cereals and Bread, Sardines and Salmon. Dairy products that are a good source of calcium include Cheese, Yogurt, Tofu etc. If you prefer to take less calories with more calcium then you can go for the skimmed milk and yogurt.
It is not a mystery that fruits and vegetables make up a healthiest diet package. Let’s look a little bit in detail why fruits help in reducing blood pressure. Fruits have in them a high supply of dietary fiber with fructose. Along with that some fruits like dried plums, prunes and pomegranate are also rich in antioxidants which again help in reducing the blood pressure besides being otherwise extremely beneficial to the health. Apple cider vinegar also aids in reducing the high blood pressure. Berries like cranberries, blue berries and acai are also loaded with antioxidants.
9. Dry Fruits and Nuts
Some of the nuts and dry fruits are extremely rich in good proteins and as such can prove to be very helpful against cardiovascular diseases; especially high blood pressure. Experts suggest munching on nuts like almonds, cashews and walnuts when that snack craving starts in between meals. This will help you avoid sugary snacks full of calories which will in turn lower the cholesterol level and protect the arteries.
10. Whole Grains
It is researched that a lot of sodium, which mainly comes from salt, will cause high blood pressure. There are two ways of avoiding that – one is obviously by reducing the intake of sodium and second is of course by increasing the intake of potassium and Magnesium in the diet. The Whole grains like brown rice, buckwheat, millet etc. contain a lot of potassium. Therefore white bread, rice and pasta should be avoided and should be replaced with a healthy dose of whole grains.
Living healthy could be easy if one wants it to be. High blood pressure is affecting one in every three people according to a survey. High blood pressure can lead to a lot of problematic health conditions. The high blood pressure can be controlled with medications, but that is not a preferable way to go. Eating a healthy diet, on the other hand, would not only help in controlling the high blood pressure, but it will also keep you away from other horrible medical conditions.