High blood pressure, or hypertension, is a serious health condition. It is known as silent killer because it shows no symptoms and often, not a single thing is felt while damage to cardiovascular system is increased. With the passage of time, damage to blood vessel is caused leading heart disease, kidney disease, stroke, and other problems. Hypertension could go unnoticed and untreated, for years, if not get checked regularly. Normalizing the rate of blood pressure is one of the important things. Ever wonder how to reduce high blood pressure? Since, food plays an important role in high or low rate of blood pressure, dietary recommendations should be properly followed. Dietary recommendations include reducing the intake of fat, sodium and alcohol and eating more foods which are rich in potassium, calcium and magnesium.
Here are some best foods which can be eaten to lower high blood pressure quickly.
Foods which are rich in potassium give you a better ratio of potassium to sodium. This causes your kidneys to get rid of more sodium through your urine, thus, lowering your blood pressure. Examples of leafy greens may include romaine lettuce, arugula, kale, turnip greens, collard greens, and spinach. Choose for fresh or frozen greens because canned ones often contain added sodium.
Fat-free plain yogurt
One cup of fat-free plain yogurt contains 49% of the calcium, 12% of the magnesium and 18% of the potassium that you need every day. You can control the fat levels and nutrient content in your body by making your own yogurt at home for your high blood pressure diet.
Did you know garlic was not used for cooking in past?
Throughout history, garlic was mainly used for health and medicinal purposes. When a garlic clove is crushed, chopped or chewed, Allicin, a sulphur compound, is formed. Allicin is an active ingredient in garlic. Several human studies have shown that intake of garlic significantly lowers elevated blood pressure. Since, garlic reduces low-density lipoprotein (LDL) cholesterol by 10-15 percent, adding more to your diet is an absolute necessity. These results have been seen with supplementation of 600-1,200 milligrams per day which is equal to eating at least two garlic cloves daily.
As mentioned earlier, increasing the amount of calcium-rich foods that you eat lowers elevated blood pressure. Skim milk is a major source of calcium and is usually low in fat. Both of which are important elements of a diet for lowering the rate of blood pressure. Prefer using skim milk to higher-fat milk or if you don’t go for milk, eat more low-fat yogurt. But make sure to avoid yogurt that is high in sugar.
CASHEWS AND ALMONDS
Tree nuts—not to be confused with peanuts, which come from the ground, are associated with many metabolic health benefits. Almonds and cashews are really helpful, particularly when it comes to metabolic health issues such as high blood pressure.
Almonds and Cashews, being rich in magnesium makes them so influential. Magnesium being an essential mineral is involved in over 300 bodily process. One of major causes of blood pressure complications includes a lack of magnesium in the diet. While replacing that lack of magnesium plays an important role in lowering high blood pressure.
Traditionally from China, green tea consists of powerful compounds and antioxidants unlike any other food. Green tea consists of polyphenols which make it quite beneficial. Catechin, a particular green tea polyphenol, has shown to improve blood flow and blood pressure.
Major studies on green tea confirmed that two cups per day (500 milliliters) can increase arterial diameter by up to 40 percent. This helps in increased blood flow, reducing pressure, just as wider pipes will increase water flow. Regular green tea consumers have up to 31 percent lower risk of cardiovascular disease.
Extra-virgin olive oil
Olive oil, probably the healthiest oil in the world, is rich in heart-healthy monounsaturated fats and phenolic antioxidants. “Extra-virgin” olive oil, being least processed form of olive oil, has the highest levels of beneficial components. The cardiovascular benefits of olive oil include reduced heart attacks, strokes, and death by a whopping 30 percent.
Pertaining to above discussion, olive oil is a great food for lowering blood pressure.
YOUR DIET IS JUST THE BEGINNING
Besides diet, there are many other factors that influence blood pressure too. These include physical activity, adequate sleep, sun exposure, meditation, and other stress-management practices. However, the majority of these are associated to diet. Your nutrition intake is certainly the most influential factor. If you’re struggling to manage it without pharmaceutical drugs, you will find many natural foods that are quite helpful in lowering your blood pressure.