The 12 Best Foods for High Blood Pressure include the one that you use can get very easily and add to your diet. High blood pressure is caused when you take lots of fats, salt (sodium)in your diet. Now, these fats and salts get into your diet through food sources like chips, wafers, cookies, muffins, and other processed foods.
You might wonder how eating processed foods will increase your blood pressure, well the excess fats will increase your bad cholesterol, which in turn causes blockage in your heart vessels by settling there. The deposition of bad cholesterol and narrowing your heart vessel and blood flow through them becomes difficult. As a result, your blood pressure increases.
Tips to lower blood pressure:
- Avoid foods rich in saturated fats and sodium as they spike blood pressure.
- Take foods that are rich in good cholesterol so that the bad cholesterol comes down.
- Consume foods high in fiber as it binds with cholesterol and lower the level.
- Incorporate foods rich in potassium as it will lower sodium levels in the blood.
- Try avoiding excessive alcohol consumption.
- Reduce weight so that the fat level comes down lowering blood pressure.
- Avoid consumption of excess sugar as it will aid weight gain.
- Quit smoking as it increases blood pressure and heart diseases.
- Sleep for at least 7-8 hours so that your body can rest and be stress-free.
- Avoid excess consumption of table salt.
With lifestyle change, dietary change is also equally important. so here are the 12 foods for high blood pressure that you can consume regularly.
Seeds like sunflower seeds, flax seeds are in good fats (omega 3 and 6). They will lower bad cholesterol levels and increase good cholesterol.
Citrus fruits like orange, lemon, sweet lime, grapefruit are rich in potassium and vitamin C. The high potassium levels bring down the sodium level.
Green leafy vegetables
Green leafy vegetables like spinach, kale, amaranth are rich in fiber and potassium which will collectively lower sodium and cholesterol levels.
Nuts like walnuts, almonds, pistachio are rich in good fats and they are low in sodium so you can add them to your diet.
berries like strawberries, gooseberries, blueberries, blackberries are good sources of vitamin C along with flavonoids and anthocyanins which get your blood pressure down by decreasing bad cholesterol.
Oatmeal is rich in beta-glucan which is a fiber that lowers cholesterol levels, in turn, aids weight loss and lowers blood pressure. It can be abundantly used in the diet.
Fatty fishes and seafood like mussels, clams, sardines, mackerel, salmon are rich in good fats and hence they lower bad cholesterol and blood pressure.
Garlic consists of a functional compound called allicin which dilates and relaxes the heart muscles. This in turn lowers the blood pressure. So using fresh garlic in the dishes will be beneficial.
Pulses are rich in protein and fiber so you can use them in your diet. they will decrease the cholesterol level. But some pulses are rich in sodium so in such case you can leach out the dhals and use them to lower the sodium content.
Dark chocolates(80-95% cocoa) are rich in flavonols which produce nitric oxide that relaxes the heart muscles and hence gets your blood pressure down. But excess consumption is not recommended.
Fruits like apples are rich in soluble fiber so they bring down cholesterol levels. Watermelon has citrulline which produces nitric acid and relaxes the heart muscles. Other than these kiwis, also lower blood pressure.
The 12 Best Foods for High Blood Pressure will definitely help you to keep your blood pressure in control. Just make sure you don’t overdo anything and consume a balanced diet so that you get all nutrients required.
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