High blood pressure is a global concern because of its wide diffusion. It can lead to critical complications like a heart attack or a stroke if not treated on time. Hypertension is a silent killer because you can live with it for years without even knowing.
What exactly high blood pressure or hypertension is?
Blood pressure is connected to the pressure of the blood exerted on your artery walls. The average pressure is measured as 120 over 80 mm of mercury (mmHg), and when your reading is over 130 over 80 mmHg, you are recognized to be bearing from high blood pressure.
What are the Causes of high blood pressure?
There are many factors like age, lifestyle, family history, gender which are beyond our control, which can increase the risk of blood pressure. However, it can be controlled by exercise and eating a diet rich in potassium, magnesium, fiber, and less sodium.
What are the Symptoms of high blood pressure?
High blood pressure is usually connected as a silent killer with no symptoms to alarm you. It could remain undetected for long and can damage your kidney and cardiovascular system.
Best 7 Foods That Help To Reduce High Blood Pressure
A change in your diet plan is one of the best remedies for high blood pressure that works. Here are the 7 foods that help to reduce high blood pressure.
Leafy greens:
The leafy greens lower your blood pressure as they help your kidneys to excrete excess sodium through urine. Such as Spinach, kale, turnip greens, beet greens should be high in your diet.
Herbs and Garlic:
The increment in nitric oxide in the body is connected to the use of garlic. Nitric oxide works as a vasodilator reducing the pressure in your arteries. The increase of herbs and spices like basil, cinnamon, thyme, and rosemary in your diet helps to cut down on your salt intake. Thus, it helps to reduce blood pressure.
Yogurt and skim milk:
These are calcium-rich and also low in fats. These factors make these foods best for reducing blood pressure.
Oatmeal:
The low-fat, high-fiber and low-salt contents of oatmeal are a great way to reduce blood pressure. These features make oatmeal an ideal breakfast option.
Bananas:
Eating bananas provides you the best of potassium to lower your blood pressure.
Fish with Omega-3:
The primary source of lean protein in our diet is fish. Salmon and Mackerel are high in omega-3 fatty acids. They not only lower your blood pressure but also lower triglycerides and inflammation. Also, fishes like Trout contain Vitamin-D that can reduce blood pressure too.
Olive Oil:
If you are looking to reduce high blood pressure with healthy fat, olive oil is what you need.
It is also important to understand what foods you should avoid reducing blood pressure.
1. Salt:
Reduce your consumption of salt, and at times, it may be important to eat salt-free diet.
2. Processed Foods and meat:
It can be described as a sodium trap because of its excess sodium content.
3. Pickles:
The margin of preservatives in the form of salt makes this food unfit for a high blood pressure diet.
4. Packaged food:
You should say a hell “NO” to packaged foods such as Ketchup, sauces, and other foods.
Conclusion
The best way to fight high blood pressure is to be informed about the disease. Next thing comes the diet plan. It is very necessary to know about the foods that help to reduce blood pressure. A Choice of healthy habits and long-term strategy towards your food and lifestyle is an effective way to counter high blood pressure or hypertension.
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