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Top 20 healthy foods that reduces reduce your blood pressure
from: NamanToday we bring you the foods that will reduce your blood pressure. High BP is one of the greatest health disorders Indians -- young and old -- face.
With our high pressure lifestyles and jobs that demand much more than we can offer BP is becoming a serious issue. So how can you keep that shooting pressure under control.
Here are foods that will help you do just that.
What is high blood pressure?
Blood
pressure is the force of blood against the walls of arteries and it
rises and falls throughout the day. When blood pressure stays elevated
over time, it's called high blood pressure.
Essential fats lower high blood pressure
Both
fish oil and Flax seeds contain Omega-3 fats and help modestly lower
high blood pressure levels. Flax-seed oil is more cost-effective.
Omega-3 also helps prevent heart disease, depression, and cancer.
Watermelon : As a member of the Cucurbitaceae family, the watermelon is related to
the cantaloupe, squash and pumpkin, other plants that also grow on vines
on the ground. Watermelon is a good source of thiamin, potassium and magnesium. Optimum amount of Potassium in daily diet is
essential to maintain 'low Sodium and high Potassium levels' which is
vital as their levels determine blood volume, which in turn regulates
blood pressure. Along with watermelon, apples, avocado, apricots,
pears, bananas, cantaloupe, oranges, strawberries, raisins, watermelon,
beets, carrots, sweet potato, salmon, legumes, all are consider as potassium rich food items
Flavonoids: colourful fruits & vegetables support the antioxidant actions of
Vitamin C and help strengthen and protect the inner lining of blood
vessels. Hypertensive patients may have less vitamin C in the blood.
Almond : Fat-soluble antioxidant, Vitamin E protects your
arteries from hardening. Fatty plaque causes hardened arteries -- one of
the major reasons to suffer from high blood pressure.
Mushrooms and Tuna : Mushrooms and Tuna are rich in Niacin.Niacin is very important for controlling blood
lipid levels and for proper metabolism of carbohydrates and fats. Liver
toxicity may occur with high doses of Niacin.
Spinach & Broccoli : Spinach, broccoli, are rich in Vitamin B9 or Folate. Folate affects the production Nitric oxide that
helps the blood vessels walls to relax thus lowering high Blood
pressure. Spinach is a good source of Magnesium that helps
reduce high blood pressure. Plus the Folate in Spinach helps reduce the
dangerous molecule homocysteine levels that may cause heart attacks and
strokes. Sulforaphane glucosinolate (SGS), a
naturally-occurring compound found in Broccoli helps reduce the risk of
high blood pressure, cardiovascular disease and stroke. Other than Spainach and Broccoli Folates are found in cauliflower, most beans,
red bell peppers.
Fatty fish : Fatty fish in one of the main source of L- arginnine. Larginine in the body is converted into nitric oxide that helps blood
vessels to relax thus helping reduce high blood pressure levels. L-arginine also found in wheat bran, haselnuts, and walnuts.
Avocado : A cup of Avocado contains 874 mg of Potassium
that helps decrease high blood pressure. Avocado also con
tains LDL
Cholesterol lowering Oleic Acid, heart healthy Vitamin C and Vitamin B6.
Banana : A cup of sliced Banan as = about 467 mg of
Potassium that helps decrease high blood pressure. Bananas are also rich
in Vitamin B6, which assist in maintaining immune system and ease
stress, & anxiety.
Papaya : One cup of Papaya supplies about 781 mg of
Potassium that helps decrease high blood pressure. Nutritional rich
Papaya delivers many health benefits as it is rich also in Vitamin C and
Fibre.
Kiwifruit : Kiwifruit is packed with about 252 mg of Potassium
that helps decrease high blood pressure. Kiwifruit is an excellent
source of Vitamin C, fiber and heart beneficial flavonoids and
carotenoids
Cantaloupe : One cup of Cantaloupe contains about 494 mg of
Potassium that helps decrease high blood pressure. Cantaloupe is also
rich in heart healthy nutrients like Vitamin C, Vitamin B3 and Vitamin
B6 and fibre.
Tomato : Tomatoes are high in gamma-amino butyric acid
(GABA), can help lower high blood pressure as it is crucial for the
relaxation of the muscles of arteries and veins throughout our bodies
leading to an easier blood flow.
Potatoes : Potatoes are a great source of fiber and Potassium
that help lower blood pressure. Potatoes also contain kukoamines that
are blood pressure-lowering compounds. Even tomatoes contain kukoamines.
Beet juice : Drinking just 2 glasses of beetroot juice a day
can significantly reduce blood pressure. Dietary nitrate in beetroot
juice and in all green, leafy vegetables aids the decrease in blood
pressure.
Garlic : Garlic is great for the heart and has shown in
many studies that it helps reduce high blood pressure. Just a single
clove of garlic a day is found to have beneficial effects on managing
hypertension.
Celery : Celery contains Phthalide that is known to relax
the smooth muscles of our arteries and veins resulting in vasodilation,
which eases blood flow and decreases pressure on blood vessels.
Olive Oil : Extra virgin olive oil is rich in polyphenols,
which help lower blood pressure. It also contains mono-unsaturated fatty
acids, that prevent LDL Cholesterol from getting oxidised.
Sunflower Seeds : Sunflower seeds are a good source of mineral
Magensium that helps reduce high blood pressure. Sunflower seeds also
contain Phytosterols, which can reduce the level of cholesterol in the
body.
Beans : Beans like lima, kidney, white, black.. are rich in
Magnesium + Potassium -- both are effective in lowering blood pressure.
Studies state that regular legume intake is linked to a whopping 82 per
cent reduction in heart attack risk!
Soya : Soy foods contain isoflavones that help lower
cholesterol and blood pressure. High blood pressure is a major cause of
heart attacks, stroke and kidney failure.
Saffron : Saffron contains a chemical called crocetin that
lowers the blood pressure. Note that even Spices such as fennel,
oregano, black pepper, and basil have active ingredients that are
beneficial in hypertension.
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