Did you ever feel a tearing pain in your chest? Did you just feel like vomiting and nausea while sitting in your office? Don’t ignore this it can be high blood pressure, which can lead you in a hospital bed dying from heart attack or kidney failure. High blood pressure is commonly known as hypertension. It is a common problem which happens when too much of pressure is put on the heart and blood vessels. In this article, you will come across some foods to lower blood pressure.
Types of Blood Pressure:
Suppose when you measure your blood pressure it comes 120/80. So in this, the top number 120 is your systolic pressure and the second number 80 is your diastolic pressure. Now let us understand the difference between both the pressures.
Systolic Pressure: This is the first pressure in the blood vessels which is taken when your heart beats.
Diastolic Pressure: This is the second pressure in the blood vessels which is taken when your heart is resting between the beats.
Causes of High Blood Pressure:
- Too much of salt intake.
- Abnormality of the arteries.
- Age factor.
- Too much of alcohol.
Symptoms of High Blood Pressure:
- Chest pain.
- Shortness of breath.
- Blurred vision.
Note: Hypertension is a silent killer so may it is possible that you don’t experience any of these symptoms.
Effects of High Blood Pressure:
- Heart failure.
- Heart attack.
- Eye damage.
- Peripheral artery damage.
- Kidney failure.
Foods to Lower Blood Pressure
1. Garlic to Lower Blood Pressure:
According to researchers garlic can help to lower blood pressure if taken in daily life. It contains allicin, which stimulates the production of sulfides and nitric oxide, which in turns relaxes the blood vessels. According to Doctor Hood, garlic can reduce the stickiness of the blood and lowers the blood pressure.
Note: The only disadvantage of garlic is bad breath.
2. Beetroot for High Blood Pressure:
The nitric oxide present in beetroot lowers the blood pressure. It expands the blood vessels and thus naturally lowers the pressure. Nitrites can be converted into two compounds. The first one is nitrosamines, which is very bad for the body and the second one is nitric oxide. The nitrites present in this vegetable are converted into nitric oxide in the body. It helps to fight infections. It further prevents you from diabetes and cancer. A glass of lemon juices reduces the risk of heart stroke.
3. Kale to Lower Blood Pressure:
This dark green vegetable kale is loaded with minerals and vitamins that help to prevent disease. It is also beneficial to control the high blood pressure as it has a high content of potassium, magnesium, and calcium. It contains 9% of calcium, 6% of magnesium and 9% of potassium. Kale is preferred over spinach as it has 4 times more vitamin C which also increases the potassium in the blood. It is low in calories and full of antioxidants. You can add some kale leaves in your salad.
4. Turmeric to Control Hypertension:
This Indian spice found in every kitchen helps to lower blood pressure with the help of its active ingredient curcumin. It was observed that curcumin can increase the nitric oxide in the body by 40% in just 4 weeks. Turmeric also has powerful anti-inflammatory properties. There is only one disadvantage that humans are not able to absorb it. So for this, you can use an enhancer with it like black pepper.
5. Green Coffee to Lower Blood Pressure:
Green coffee is also known as unroasted coffee. The chlorogenic acid present in green coffee reduces the heart rate and blood pressure. During the process of roasting the coffee, this active ingredient chlorogenic acid is destroyed. This is why use unroasted coffee to normalize the blood pressure. According to a 12-week study if you consume 480 milligrams of green coffee, then your blood pressure will reduce by 8%.
6. Blueberries to Reduce Blood Pressure:
This is among the most beneficial food to lower blood pressure. The active compounds flavonoids present in blueberries reduces high blood pressure. You can eat frozen berries in your desert or you can also add it to your cereal.
7. Potatoes to Lower Blood Pressure:
This king of vegetables is rich in potassium and magnesium. Both these minerals are very beneficial to lower blood pressure. It contains 4% of calcium, 15% of potassium and 7% of magnesium. You can have a baked potato in your dinner or enjoy it for breakfast with plain yogurt.
8. Oatmeal to Control Hypertension:
This is one of the best foods to lower blood pressure. It is high in fiber and low in sodium. This healthy food will not only normalize your blood pressure but also will help to lose weight as it is fat-free. You can oatmeal in your breakfast.
Note: Avoid adding sugar to oatmeal. You can add berries or honey for taste.
9. Soybeans to Lower Blood Pressure:
This green veggie is loaded with magnesium and potassium which helps to reduce high blood pressure. This can really be an effective food to lower blood pressure. Boil a cup of soybean and have it in your breakfast. Don’t add too much of salt. Instead try adding black pepper to it to satisfy your taste buds.
10. Beans to Reduce High Blood Pressure:
This is one of the inexpensive foods to lower blood pressure and maintains heart health. Beans are rich in soluble fiber, potassium, and magnesium, which is very necessary to reduce high blood pressure. You can have any kind of beans such as kidney, pinto, black, navy, lima and white. Add it in your colorful plate of salad or in a bowl of soup.
11. Sunflower Seeds to Contol Hypertension:
This nutritious snack is rich is magnesium, which is an essential mineral to lower blood pressure. You can have a cup of these seeds anytime. Remember, don’t add salt in these seeds.
12. Spinach to Lower Blood Pressure:
This is among one of the amazing foods to lower blood pressure. This dark leafy vegetable is high in fiber and low in calories. It contains essential nutrients like potassium, magnesium, and folate that helps to normalize the blood pressure. You can add this leafy vegetable in your salad.
13. Dark Chocolate to Reduce High Blood Pressure:
Chocolate contains flavanols, which helps in reducing high blood pressure. According to a study, cocoa contains polyphenols which help in the production of nitric oxide in the body. Nitric oxide widens the blood vessels and hence it becomes easier for the blood to flow. Thus this can be among the beneficial foods to lower blood pressure.
14. DASH Diet to Lower Blood Pressure:
Dietary Approaches to Stop Hypertension diet is helpful in maintaining blood pressure. This diet contains all the essential nutrients and minerals that are necessary for lowering blood pressure. It is a low-cholesterol and fat-free diet.
Elements of DASH Diet:
- It includes fruits, vegetables, beans, whole grains and lean proteins. All these foods help in reducing high blood pressure.
- The suggested snacks for this diet are fruits, nuts, and seeds.
- This diet involves three full meals and 2 to 3 snacks.
- It is beneficial to cut down the salt and artificial sweeteners in the food.
15. Fish to Reduce High Blood Pressure:
This is one of the effective foods to lower blood pressure. Fish contains omega 3 fatty acids which help in reducing high blood pressure. Omega 3 is also good for your heart health. It makes the blood vessels healthier and stronger. You can consume omega 3 fats from oily fish, walnuts, flaxseeds and olive oil.
Tips to Prevent High Blood Pressure:
- Avoid taking too much of Alcohol.
- Reduce your salt intake.
- Exercise on a regular basis.
- Maintain your weight.
- Eat healthy food.
- Regularly check your blood pressure.
- Don’t take too much of stress.