-Sana Kochar
The foods that we choose every day are decisive for our heart health. By adhering to balance-diet and certain food items that we consume can help to lower and manage high blood pressure.
Food items that can manage to abate/lower your high blood pressure:
Hibiscus Tea – A safe way to lower blood pressure
Hibiscus tea is made as an infusion from crimson of sepals of the roselle flower which helps in lowering the blood pressure. Hibiscus Tea can be safe and a natural way to help lower blood pressure, according to research in 2015 hibiscus tea decreased systolic and diastolic blood pressure by an average of 7.58 mmHg and 3.53 mmHg, respectively.
Oatmeal – fiber rich & low sodium meal that reduces chances of blood pressure
Oats referred as porridge are made from the fibrous husk as well as groats. It is rich in fiber, low-fat and low- sodium that reduces the risk of high blood pressure.
Celery – smoothens blood flow
Packed with certain antioxidants, allowing blood to flow easily and freely because of 3-n-butylphthalide that relaxes the muscle walls of the blood vessels, celery helps lower high blood pressure. You can take celery in form of Juice or dried herb in soups or strews (because of its strong flavored leaves).
Broccoli – potassium rich food that keeps blood pressure in check
Broccolli, being high in potassium, calcium and magnesium, it regulates and control blood pressure. It tastes best when eaten raw, steamed, or baked and seasoned with herbs.
Beet Root – dilates blood vessels
Beetroot contains high levels of nitric oxide which relaxes and dilates blood vessels hence helping in lower blood pressure. It can be consumed in the form of juice grind with 2 Carrot, 1 cucumber or 1 apple.
Onion – helps easy blood flow thereby reducing chances of blood pressure
Adding onion to your daily meal can be vital in controlling high blood pressure as it is packed with prostaglandin A, which help in dilating of blood vessels, reduce resistance of blood vessel, decrease blood viscosity and improve microcirculation of the blood. Moreover, onion skin contains quercetin (a plant pigment), that can help reduce blood pressure and prevent clogging of arteries.
Pomegranate Juice – high anti-oxidant food, good for blood flow
Pomegranate Juice helps in improving cholesterol level, decreases plaques in arteries. Include pomegranate juice in your dietary intake and see great results in lowering blood pressure. It had anti- oxidant, anti- viral and anti- tumor properties, rich in vitamin A, vitamin C, and vitamin E, as well as folic acid.
Flaxseed
Rich in vitamin E, protein, folic acid, magnesium and fiber which help to lower the blood pressure. You may also try Sunflower seeds, chia seeds, etc. These brown seeds contain alpha-linolenic acid, lignans, peptides, and fiber that can be helpful in hypertension.
Banana – reduces tension in walls of blood vessel
Fruit that is rich in Potassium is none other than Banana itself. Potassium- a mineral that plays a vital role in managing hypertension by reducing the effects of sodium and alleviates tension in the walls of the blood vessels.
Dark Chocolate – A mood-booster hence helps lower blood pressure
Chocolate has a well-known mood-boosting effects. In addition, it is enriched with many healthy compounds, medically known as flavonoids which help improving the elasticity of blood vessels. Consuming cocoa products that are rich in flavonoids has been linked with reduction in systolic or diastolic blood pressure It is definitely an imperative food to lower high blood pressure.
Water
Last but not the least, drinking an adequate amount of water helps in controlling the problem of high blood pressure. Dehydration can lead to the contraction of blood vessels resulting in high blood pressure. Make sure that you drink adequate amount of water to keep your blood pressure in control.
These were the best bets in beating high blood pressure which can help you in adopting hearty lifestyle. Consult with your health advisor whenever you wish to make a significant lifestyle or dietary changes.
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