10 food you must take to reduced High Blood Pressure.

Possible Causes of High Blood Pressure

While the exact cause of High Blood Pressure remains unknown, a few facts have been identified by health specialists are excess eating of salt, an unhealthy diet, lack of exercise, and genetic predisposition. Other factors that raise the odds are smoking, drinking, obesity & stress. A recent research has shown that processed or canned food & drinks might also be acting on this increase.

How to Control High Blood Pressure

Here’s a checklist of items you can do to keep it under control:

1. Eat less salt – We’ve been told over and over again that eating excess salt can cause a spike in blood pressure.While a broad research shows that with a bit of sodium consumption you may say a bit in blood pressure, it can vary from person to person.

2. Stressful conditions pump up the blood pressure so keep calm. Stress does raise your blood pressure & for those suffering from Blood Pressure. Stress can also create some kind of cardiovascular disease.

3. Workout to stay fit & to keep your Blood pressure within reasonable levels. So some exercise is recommended for reducing Blood pressure. Belly fat may create high blood pressure.

4. Sleep! If you don’t want to suffer sleep over high blood pressure, then get at least 7-8 hours of sleep daily night. Researchers have observed that the fewer hours of sleep you get, resulting in the higher your blood pressure.

5. Reduce Or Quit your alcohol intake. And also quit smoking because nicotine is said to increase blood pressure.

6. Say goodbye to your caffeine addiction. According to Mayo Clinic, caffeine can cause a low but dramatic increase in your blood pressure.

High Blood Pressure Diet

High blood pressure has a lot to do with your diet & also your lifestyle. So besides lessening your sodium intake, it’s essential you check what you eat. Healthy dining can play a vital role in warding off high blood pressure.

Here’s a list of 10 foods that are easy to find, nourishing, delicious, healthy, can lower your blood pressure and reduce the risk of cardiovascular disease.

1. Banana

These fruits aren’t just sweet & low in sodium; they’re also rich in potassium that helps lower blood pressure. To include more bananas in your diet- add it to your cereal, smoothies, bread, cake, and milkshakes.

2. Spinach

This green leafy delight is high in fibre, low in calories, and packed with nutrients like folate, potassium, magnesium – key components for lowering and maintaining blood pressure levels. Did you know that half a cup of poached spinach provides around 12% of an adult’s suggested daily calcium intake? Need an easy plan to eat extra of this great green? take fresh spinach leaves to salads or sandwiches.

3. Celery

Doctors have used celery for reducing high blood pressure for ages! Research has revealed that eating as some celery stalks a day can reduce high blood pressure. It includes phytochemicals known as phthalides which relax the muscle tissue in the artery walls, allowing increased blood flow and, in turn, reducing blood pressure.

4. Oatmeal

Eating a diet whole grains, high in fibre & helps your body keep a healthy blood pressure and oatmeal does just that! It supports reduce both your systolic and diastolic pressure. This low-sodium food can be made as a hot cereal & topped with fruit or used in cakes. You can also take it to many baked goods.

5. Avocados

The oleic acid seen in avocados can reduce high blood pressure & cholesterol levels. Avocados also include potassium & folate, which both vital for heart health. It is rich in vitamins A, K, B & E and is loaded with fibre.

6. Watermelon

This delicious fruit includes an amino acid named L-citrulline, which has shown to lower blood pressure. Watermelon is a heart health-supporting food loaded with fibre lycopene, potassium and vitamin A. All these nutrients have blood pressure-regulating effects. Take this delectable fruit to your diet & wait for the magic to happen!

7. Beetroot

This crimson root veggie is enriched with nitrates, which is considered to relax blood vessels and boost blood flow. Taking a glass of beet juice can yield a 05 point drop in blood pressure, according to a 2012 Australian research. The outcome might be even greater over the long term if they are drinking it daily. Yes, beetroot juice reduces systolic blood pressure in just a few hours.

8. Sunflower Seeds

Sunflower seeds are enriched with vitamin E, protein, folic acid, and fibre. Just a some of sunflower seeds help to reduce your blood pressure and promote your heart health. They are also an excellent source of magnesium & they make a nutritious snack – but be sure to buy them unsalted in order to reduce your sodium intake.

9. Oranges

This super-rich vitamin fruit – is another food you must satisfy in to reduce your blood pressure. Opt-in for a glassful of orange juice or eat the full fruit to load yourself with fiber & vitamin C.

10. Carrots

The cure for high Blood pressure might be one carrot away! Carrots are high in potassium & beta-carotene that have been shown to be active in reducing high blood pressure. Carrot juice also aids retain normal blood pressure by improving heart & kidney functions.

 

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