High blood pressure (or hypertension, as its known in medical parlance) is the pressure exerted by the blood against the walls of the arteries. Over a period of time, hypertension damages the body’s blood vessels, thus causing kidney diseases, heart afflictions and other health concerns, including strokes. Since it doesn’t necessarily produce any apparent symptom and thus might go un-diagnosed for several years, hypertension is often given the dubious moniker of ‘the silent killer’. Certain risk factors concerning hypertension aren’t exactly in your control; those of age, race, family/personal history and gender. However, you still have probably the most important arsenal at your disposal; exercise and a healthy diet. The typical hypertension diet should be loaded with magnesium, potassium, fiber and necessarily low in sodium.
Below is a compiled list of 10 foods that keep hypertension in check:
1. Green leafy vegetables
Potassium helps the kidneys to flush out the extra sodium from the body in the form of urine. Green leafy vegetables that are rich in potassium include:
- Collard greens
- Turnip greens
- Beet greens
- Swiss chard
- Romaine lettuce
Canned veggies are often sprinkled with extra sodium that facilitates storage. However, the frozen ones are almost as good as the vegetables you get from the market and benefit your body without a shade of doubt.
Almost all berries are loaded with heart healthy compounds called flavonoids. Certain studies have backed the heart benefitting effects of these compounds. Try to get your blueberries on a regular basis as they are the most beneficial of its other berry counterparts.
3. Red beets
Beets are loaded with nitric oxide that relaxes the body’s blood vessels, thus regulating blood pressure. You could either juice them up or simply cook the beets and eat them whole.
4. Yoghurt and skim milk
Skimmed milk is not only rich in calcium but also easier on fats; things that make it one of the better heart healthy foods. However, milk isn’t for everybody and if you happen to be someone who squirms at the very thought of having to gulp down a glass of milk, replace it with yoghurt that’s an essential component of a low blood pressure plan as well. According to studies, women who consumed four to five servings of yogurt in a week had cut down on their risks of high blood pressure by almost 20 per cent.
What better deal can you possibly want with oatmeal offering you not only increased fiber but also stringently less amounts of fat and sodium. Do your blood pressure a world of good by including oats in your morning breakfast.
Bananas are replete with potassium and are thus a far better option than settling for supplements. Also the fact that it’s very easy to include these fruits in your daily eating plan makes it a hit among patients with blood pressure concerns.
7. Foods rich in Omega 3 fatty acids
These include fatty fish such as salmon, herring, mackerel, tuna, etc. These foods step down the triglyceride count and reduce inflammation, elements that are vital to maintaining a healthy BP count.
8. Garlic and other herbs
Garlic offers the body nitric oxide, generous levels of which are related to vasodilation, or the widening or relaxing of the heart’s arteries, thus regulating blood pressure. Spiced and flavorful herbs such as basil, rosemary, thyme and cinnamon are a few alternatives to sodium in your diet.
9. Dark chocolates
Eating recommended levels (about 100 grams a day) of dark chocolates is associated with reduced risks of cardio-vascular disorders. Being low in sugar and stacked with more than 60-65 per cent of cocoa solids, dark chocolates easily qualify as one of the best hypertension foods you can lay your hands on.
10. Olive oil
Olive oil is rich in healthy fats and heart healthy compounds known as polyphenols. These reduce inflammation in the body, thus reducing high blood pressure related health concerns.
Include the above food in your diet and keep blood pressure in control. In any case, you need medicines for Blood Pressure, you can always rely on Medlife.