As a vital bodily function, normal blood pressure pumps blood in the body. It is normal blood pressure that pushes blood through the circulatory system to help us sustain. Various critical systems of the body rely on blood pressure. One being having oxygen and nutrients reach the organs throughout the body.
The nutrients reach the tissues, through the arteries in the presence of blood pressure. This pressure is normal i.e., less than 120/80 mmHg. It should remain in this range. Or it creates health complications if it goes way lower or higher.
Best Foods That Lowers High Blood Pressure Naturally!
White blood cells get distributed owing to blood pressure that pushes them so. The toxic waste gets thrown away which keeps the body free from toxins that cause various problems. The heart contracts as one breathe. This is the primary factor that makes the whole system follow.
High blood pressure or hypertension is when the force of the blood is increased beyond normal against the artery walls. Hypertension also affects the health of the kidneys, brain, and eyes apart from the heart. High blood pressure (HBP) causes enormous damage to the arteries. To curb the impact of hypertension, you can do various things like exercise, and diet change, along with medication.
Lack of fruits, excessive alcohol consumption, leading a sedentary lifestyle all contribute towards high blood pressure. So, a diet plan, to begin with, should make you feel better from immediate symptoms. You also need to maintain a healthy weight which can be attained with healthy food options. Eating vegetables, whole grains, low-fat dairy products, and lean protein are a must as opposed to foods that come with excessive sodium and saturated fat.
Potassium brings down the sodium level in the kidney. Add as much leafy green in your meals as you can because leafy green vegetables carry potassium and vitamins. Add another layer of spinach to your sandwich, chop some kale into your salad, and include lettuce to make a healthy vegetable dish. Don’t forget to turnip greens and beet greens as you maintain your food diary.
Having a flavorful bowl of fruits to complete your HBP diet plan
Fruits can help bring down your blood pressure as they contain flavonoids. Have berries like blueberries, raspberries, strawberries, cranberries, and all of them to make a delicious fruit salad. Just munch some fruits or eat an apple a day to keep HBP at bay. The magnesium and fiber in fruits also keep high blood pressure reduced.
Superfoods for hypertension that can complete your meal and taste delicious
Citrus fruits like grapefruit, orange, and lemons can reduce the risk of heart disease. They are packed with vitamins, minerals, and plant compounds. Swiss chard contains high amounts of potassium and magnesium that can regulate high blood pressure. Carrots with their high phenolic compounds and celery with phthalides can help reduce inflammation and relax blood vessels.
Greek yogurt and some foods to your rescue against high blood pressure
The flavorful Greek yogurt and olive oil on salads, don’t sound like food for high blood pressure yet they are good for HBP. Add some cilantro, saffron, lemongrass, black cumin, ginseng, and sweet basil wherever you need a dash of spice and health. Brew a cup of tea with magical ingredients ginger, cinnamon, and cardamom. The high nitrate in beet and potassium and the carotenoid pigment lycopene in tomatoes can lower the pressure of blood.
Enjoying a healthy plate of fish and beans to lower high blood pressure
We all know how healthy and expensive fresh salmon is. Not for no reason though. If you eat salmon and other fatty fish, you increase omega-3 fats and decrease inflammation. Have some amount of beans and lentils regularly to absorb fiber, magnesium, and potassium.
Have bananas and curd to help regulate high blood pressure
Enjoy wholesome and potassium-filled bananas either alone or with curd to help your hypertension. Curd being lower in fat as compared to other dairy products and high in calcium can help you a great deal. You may add some garlic paste to heighten nitric oxide level which is instrumental in opening blood vessels. Maintain a balance by keeping a food diary so you don’t miss out on any of these.
Foods work best in combination with other factors. Deep breathing, and taking in sunlight to help digest certain nutrients, increase vitamin D, and many such things must be considered. Hence, it is essential that you keep your plate look full with a variety of items while making it appetizing. Because the tastier your diet appears, the happier you will work to put it together.