Table of Contents Hide
- Some Myths And Facts About Blood Pressure
- What is High Blood Pressure?
- Can Food Ingredients Help In Controlling The Blood Pressure Levels? Which Are They?
- Foods That Lowers Blood Pressure
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Some Myths And Facts About Blood Pressure
Myth: Blood pressure is a common health issue that can be neglected.
Fact: Blood pressure is a health issue that needs concern. The increase in blood pressure levels has also resulted into heart disease, damage to the kidneys, stroke, etc. and hence, it is a silent killer.
Myth: Prevention from high blood pressure is not possible.
Fact: With some healthy lifestyle options, one can prevent high blood pressure like control overweight, healthy diets, limited salt intake, avoiding tobacco and alcohol, working on stress levels, etc.
Myth: If you are feeling fine, you are not having hypertension.
Fact: This is not necessary. In 2 out of every 6 people having hypertension are fine. Haven’t you heard people with no hypertension symptoms have a sudden heart attack!
Myth: As wine is good for the heart, you can have it without any limits.
Fact: No doubt, there are many doctors who recommend a wine to the heart patients, too much consumption of alcohol for people suffering from hypertension can lead to situations like irregular heartbeat, heart failure, stroke, etc.
What is High Blood Pressure?
Medically termed as Hypertension, high blood pressure is a condition when the pressure of the blood in the body goes against the artery walls. In severe conditions, high blood pressure, shortly termed as high BP can also damage the blood vessel which can lead to conditions like heart disease, stroke, kidney disease, etc. which can also result into death. Again, there are no symptoms for high BP, and hence, people have to simply look after developing healthy habits like exercises, foods that lower blood pressure, proper rest, adequate sleep, and much more.
This silent killer comes with a number of risks factors like age, race, gender, family history of having blood pressure, unhealthy diet habits, lack of exercise, and much more. However, when once detected, the doctors generally provided with prescribed medicines that are to be continued throughout the life along with a few other healthy habits.
Can Food Ingredients Help In Controlling The Blood Pressure Levels? Which Are They?
Definitely yes! The food you have comes with a great impact on your body. Having food ingredients that are rich in magnesium, fiber, and potassium, but at the same time come with a reduced content of sodium, are much beneficial for the people looking for food for high blood pressure. This is also considered as a natural way of curing high blood pressure levels without any kind of side effects.
So, thinking which food items you should include in your diet? Here is a list of foods that lower blood pressure.
Foods That Lowers Blood Pressure
1. Leafy Green Veggies
The green leafy vegetables are high in potassium which help the kidneys in reducing the sodium level in the body through urinating. This, in turn, helps in reducing the blood pressure levels and also controlling it. For benefiting with leafy veggies include ingredients like arugula, romaine lettuce, turnip greens, kale, spinach, collard greens, Swiss chard, beet greens, etc. in your meals daily. Also, avoid having vegetables that are packed in cans as they have increased the amount of sodium in them. However, frozen veggies add to the nutrient list when stored properly. Again, blending the veggies with nut milk, banana, sweet green juice, etc. is also helpful.
2. Olive Oil
In the list of foods that lower blood pressure, olive oil ranks on the second position. While cooking, replacing other oils with olive oil would bring to your healthy fat. Olive oil is rich in polyphenols that help in fighting against inflammation compounds which aid in reducing the blood pressure levels. Again, olive oil is an amazing supplement to oils for dressing salads like butter, canola oil, etc. for adding some nutrient to it.
While preparing your high blood pressure diet, don’t forget to add a healthy portion of strawberries and blueberries in it. The berries are filled with compounds rich in antioxidants popularly known as anthocyanins which is also a healthy flavonoid. The intake of these berries reduces the chances of high blood pressure to around 8% as compared to other ingredients low in anthocyanin. For this, you can use the berries in the form of meals, oatmeal, smoothies, etc.
4. Dark Chocolate
This might surprise you, but dark chocolate truly helps in controlling the blood pressure levels. It is among the foods that lowers blood pressure by reducing the risk of developing cardiovascular diseases. The dark chocolate is made up of 60% or even more cocoa solids, and a limited amount of sugar than the regular chocolates. For using dark chocolate in your diet, you can add it to yogurt, fruit bowls, etc. for making a dessert that is healthy.
Rich in fiber, oats not only serve to be the best ingredient for high blood pressure diet, but they also are helpful in reducing the risks of other harmful disorders. It provides you with a good amount of beta-glucan, a popular fiber, that reduces the high blood pressure levels, as well as also helps in controlling it. The fiber works on both types of blood pressures like diastolic and systolic. The patients having high BP are hence advised to have started their day with a healthy bowl of oats.
Garlic comes with natural properties like antifungal and antibiotic which makes it active agent-containing allicin. Garlic is said to boost the nitric oxide production in the body that smoothens the muscles and helps in its relaxation. This in return dilates the blood vessels and reduces the chances of hypertension. The ingredient is also helpful in reducing the chances of heart disorders promoting good heart health.
7. Lentils And Pulses
In various countries, lentils are said to be the staple diets of the people living there. They are amazing sources of fiber and protein. Also, having a good portion of pulses on a daily basis help in reducing the high blood pressure levels along with cholesterol. Including pulses like chickpeas, peas, beans, etc. along with lentils in stews, soups or salads not only add some good taste to the meals but also add to its nutrient list.
8. Dairy Products
Dairy products are also among the foods that lower blood pressure levels in the body. They also help in controlling the levels when consumed on a daily basis. The list of dairy products includes natural yogurt and milk which are low in fat. They not only provide with calcium but also bring nutrients like peptides and protein that are helpful in digestion. The saturated fats they contain help in controlling hypertension conditions for a healthy lifestyle.
For the people having blood pressure levels slightly elevated, a good portion of kiwi regularly would be much helpful. This food for high blood pressure works on both the types of blood pressures and provides with overall control over the BP levels through the bioactive elements present in it. Kiwi is a good ingredient for obtaining nutrients like Vitamin C, which also helps in the improvement of the blood pressure levels.
This is among the common ingredients in the list of foods that lower blood pressure, which is available in any kitchen easily. This ingredient contains a strong element named curcumin which is an active anti-inflammatory. Curcumin has a great impact on the flow of the blood and the blood pressure levels which helps by reducing the risks of various cardiovascular health issues.
Apart from all these, some other foods that lower blood pressure includes green tea, green coffee, pomegranates, pistachios, flax seeds, mackerel and salmon fish, bananas, cinnamon, fermented foods, watermelon, and much more. Again, just as there are ingredients to add in your diet for reducing and controlling the blood pressure levels, it is also equally important to eliminate ingredients like alcohol, salt, and caffeine for effective results.
No doubt, hypertension is a disorder that cannot be detected, following a healthy lifestyle and eating habits can help in reducing the chances of getting grabbed by hypertension and other related heart issues.
So, from today, make sure you include healthy foods that lower blood pressure levels in the body for a balanced diet and also perform particular physical activities to bid goodbye to high blood pressure.