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| Here is a list of the top 10 natural foods that can be included in a high blood pressure diet |
May 17 is World Hypertension Day. A day dedicated to better understanding this quiet killer. High PP is one of the biggest health risks facing people worldwide today. Some would say it is almost an epidemic. High blood pressure can cause countless problems such as diabetes, stroke, heart disease, kidney failure and death!
High blood pressure is an abnormal condition that has almost no symptoms. The only way to catch it is to check your blood pressure regularly. If studies are to be believed, only one-third of people know that they suffer from high blood pressure. Blood pressure is measured in millimeters of mercury and is written as 2 separate numbers. The first number or systolic number measures the pressure inside the arteries when the heart muscle contracts. The second number measures the pressure in the arteries when the muscle relaxes between heartbeats.
How high should your blood pressure be?
According to the American Heart Association, 120/80 is considered the normal range. Note that the range between 120/80 - 140/90 is 'pre-hypertensive' and anything above 140/90. It is important to note that a reading does not indicate that you suffer from high blood pressure. The numbers must be constant extra time.
Possible causes of high blood pressure
Although the exact cause of high blood pressure is not known, a few facts have been identified by health experts: Excessive salt consumption, lack of exercise, unhealthy diet and genetic predisposition. Other factors that increase the risk are: Cigarette smoking, heavy drinking, obesity and stress. Recent research has indicated that processed or canned foods and beverages may contribute to this increase.
How to control high blood pressure
Over time, unnoticed high blood pressure can have devastating effects on your health. So here is a list of things you can do to keep it under control:
1. Eat less salt - We have been told over and over again that too much salt can cause a spike in blood pressure. A large majority of research shows that you can say that sodium consumption is a drop in blood pressure with a fall. to person to person.
2. Stressful situations can raise blood pressure, so stay calm: Depression can raise your blood pressure and for those who suffer from high blood pressure, stress can also cause some kind of heart attack.
3. Exercise to stay fit and keep your PP within recommended levels. Indians are used to snacks, especially fried food and. So some kind of exercise is recommended. (high blood pressure)
4. Sleep: If you do not want to lose due to high blood pressure, get at least 6-7 hours of sleep every Day. Studies have shown that the fewer hours of sleep you get, the higher your blood pressure will be.
5. Quit or reduce your alcohol intake. Quit smoking as nicotine is said to increase blood pressure.
6. Say goodbye to your caffeine fix. According to the Mayo Clinic, caffe can cause a shorts but dramatic increase your blood pressure.
High blood pressure diet
High blood pressure has a lot of do with your diet, lifestyle. So in addition to reducing your sodium intake, it is important to check what you are eating. That’s where we come from. A healthy diet plays an important role in preventing high blood pressure. But many fear that lowering blood pressure may include mild, unprocessed foods and scarcity. That is far from the truth.
Here is a list of 10 foods that are easy to find, tasty, nutritious and healthy that can lower your blood pressure and reduce your risk of heart disease.
Tese small, easy-to-peel fruits are sweet and low in sodium; They are also rich in potassium which helps in lowering blood pressure. Include more bananas in your diet- Add it to your cereals, cakes, breads, smoothies and milkshakes. Or try grinding or frying bananas, then top with a scoop of frozen yogurt.
Lettuce green leaf delight is low in calories and high in fiber and packe with nutrients such as potassium, folate, and magnesium - important ingredients for a lowering and maintaining blood pressure level. Did you know that half a cup of cooked lettuce provides 12% of an adult's recommended daily calcium intake? Need an easy way to eat more of this big green? Add fresh lettuce leaves to salads or sandwiches.
3. Celery
Medical practitioners have been using celery to reduce high blood pressure for years! Research shows that eating four celery stalks a day can lower high blood pressure. It helps to relax the muscle tissue in the artery walls and increase blood flow and in turn contains phytochemicals called pithlides that lower blood pressure.
4. Oats
Eating a diet high in fiber and whole grains helps your body maintain healthy blood pressure and oats do it! This helps to reduce both your systolic and diastolic pressure. This low sodium meal can be made into a hot cereal and topped with fruit or pancakes. You can also adds it to many baked goods.
5. Butter
leic acid founds the avocados can lower high blood pressure and cholesterol level. Avocados contain potassium and folate, both of which are essential for heart health. It is rich in vitamins A, K, B & E and is rich in fiber.
6. Watermelon
It contains an amino acid called L-citrulline, which has been shown to lower blood pressure. Watermelon is a heart health booster that promotes a diet rich in fiber, lycopene, vitamin A and potassium. All of these nutrients have the effect of lowering blood pressure. Add this desirable fruit to your diet and wait until the magic happens!
7. Beetroot
This crimson root vegetarian is rich in nitrates, which are thought to relax blood vessels and improve blood flow. Drinking an Australian beet juice can lower blood pressure by five points, according to a 2012 Australian study. If they are drinking it day by day the effect may be even greater. Yes, beetroot juice lowers systolic blood pressure in a few hours.
8. Sunflower
Seeds Sunflower seeds are high in vitamin E, folic acid, protein and fiber. A few sunflower seeds can help lower your blood pressure and improve your heart health. They are an excellent source of magnesium, and they make for a nutritious snack - but don’t forget to buy them without adding salt to reduce your sodium intake.
9. Orange
This super rich vitamin fruit - another food you should engage in to lower your blood pressure. Choose a glass of orange juice or eat whole fruit that fits you with fiber and vitamin C.
10. Carrots
Treatment for high BP may be a carrot away! Carrots are high in potassium and beta carotene, which have been shown to be effective in lowering high blood pressure. Carrot juice helps to maintain normal blood pressure by regulating heart and kidney function.
High blood pressure can be reduced before it is too late by a healthy diet and balanced lifestyle. A nutritious diet and exercise are important.