Have you ever worried about the effects of hypertension or high blood pressure? Does navigating through this condition overwhelm you? What changes can one make in your diet to help deal with this condition?
Hypertension or high blood pressure is a serious health problem. It refers to the pressure of blood against the walls of the arteries. High blood pressure can damage the blood vessels and lead to serious health problems like heart disease, kidney disease, stroke, etc.
High blood pressure is also known as a silent killer because it does not produce any symptoms and can go unnoticed for years before causing serious health issues.
There are several factors associated with high blood pressure: age, family history, race, and gender, all of which are uncontrollable factors. There are some factors, however, that can be controlled and can be very helpful. Those are exercise and diet. A diet rich in magnesium, potassium and fibre can greatly benefit people with high BP.
If you were on the lookout for a list of foods that could help lower blood pressure, look no further. There are plenty of foods good for high blood pressure. These food items may not look like the yummiest options to fill your stomach, but with some smart cooking, they can be made into dishes that can go a long way in lowering BP and bringing your health back on track. Scroll through the list below of food for high BP and start living a healthy life today.
Did the thought of eating green leafy vegetables ever feel distasteful? While they might not be the most appealing of foods, leafy vegetables are loaded with potassium which helps the kidneys get rid of excess sodium through urine. This process lowers blood pressure. Try leafy vegetables like Romaine lettuce, arugula, kale, spinach, collard greens, beet greens and swiss chard. You can cook them to make delicious soups or add them to your salads for a quick bite. Avoid eating canned green vegetables because they may have added sodium in them.
All berries are loaded with flavonoids that can help to prevent hypertension and lower blood pressure. You can eat blueberries, raspberries, or strawberries with your morning cereal and yoghurt or even add them to salads, desserts and smoothies.
The beautiful red beets are high in nitric oxide which helps in opening up clogged blood vessels and lowering blood pressure. This is one of the most effective foods to reduce blood pressure.
Based on my observations, drumstick leaves have multiple medicinal properties. Some studies show that drumstick leaves might aid in reducing blood pressure levels. I would recommend drinking drumstick leaves tea to avail of its effectiveness against hypertension.
Dr. Siddharth Gupta, MD
Oatmeal is a high fibre food that is low in fat and sodium. It is the perfect food to reduce blood pressure while you grab a quick breakfast in the morning. Soak them overnight in milk and top them with fresh berries and granola in the morning to enjoy a yummy and healthy breakfast. Read more about the health benefits of oatmeal.
Bananas are probably the most common fruit, eaten all over the world. This fruit is full of potassium which is much needed for lowering high blood pressure. You can eat it as it is, add it to a smoothie, to a bowl of cereal, make a banana cake or add it to a fruit plate. Regardless of how you consume it, bananas are a delicious food that lower blood pressure.
Also Read: Honey Dew Fruit: Unraveling Its Research-Based Health Benefits
Omega 3 is great for the heart. Fatty fishes like mackerel and salmon are high in this fatty acid and can help to lower blood pressure while also being delicious. Omega 3 fatty acids can also reduce inflammation and lower triglycerides. Trout fish also contains vitamin D which is great for high BP.
Read More About 7 Health Benefits of Omega 3 Fatty Acids
Garlic has BP lowering tendencies. It works by increasing the amount of nitric acid in the body. It also helps by widening the arteries and reducing blood pressure. You can add garlic to various food dishes.
Read More About 10 Health Benefits of Garlic
This is a nutrient-dense dairy product that’s packed with minerals that helps regulate blood pressure, including potassium and calcium. Not only does consuming it lower the risk of high blood pressure, but it also shows a reduction in hypertension risk.
Among the many Indian vegetables, ash gourd has multiple health benefits. Some studies show that ash gourd might have diuretic properties and might be beneficial to reduce blood pressure levels.
Dr. Rajeev Singh, BAMS
Must Read About: 4 Foods to Avoid for High Blood Pressure
Healthy foods alongside proper exercise can go a long way in lowering blood pressure and keep it within the prescribed limits. You should also make it a point to visit your doctor regularly so your blood pressure can be monitored and controlled effectively.
If you have blood pressure, you do not have to eat bland foods. There are various delicious recipes that can be made out of foods that lower blood pressure. Healthy foods can be your difference between a healthy long life and a life-threatening disease.
Also Read: Arugula Benefits: An In-Depth Look at Its Health Enhancing Properties
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