Though this disease is widespread across the globe, with one in every three adults affected by the ailment, not many people are actually aware that they are afflicted with blood pressure because there are no apparent symptoms associated with it. As a result,blood pressure contributes to an alarming nine million deaths every year.
However, getting tense and worried on being diagnosed with high blood pressure will not provide you with a solution to fight against it. Ms. Sunita Pathania, Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai has designed a very healthy and nutritious diet to keep yourself safe from this heart ailment.
Various foods that lower the blood pressure
1. Banana:
This yellow fruit is a great way to lower the blood pressure level. Bananas have potassium in abundance which helps to lower the blood pressure by 2 to 3 points. Potassium helps the kidney filter out sodium which is the main cause of high blood pressure.
2. Skimmed Milk:
A glass full of skimmed milk keeps a check on blood pressure as it is loaded with calcium and Vitamin D. These two nutrients together lower the risk of high blood pressure and strengthen the bones.
3. Watermelon:
Apart from refreshing effect on body in summers, watermelon is heart- healthy food. This melon is loaded with fiber, lycopenes, vitamin A and potassium.
4. Oranges:
This citrus food lowers the risk of high blood pressure as it is rich in vitamins. One full glass of orange juice or eating the whole fruit itself every day enriches the body with fiber and Vitamin C.
5. Dark chocolate:
A small bar of dark chocolate helps lowering blood pressure because of its richness in flavonoids. These flavonoids cause dilation of blood vessels and hence control high blood pressure.
6. Sunflower seeds:
The sunflower seeds are a rich source of vitamin E, folic acid, protein and fiber. Thus including a handful of sunflower seeds in your daily diet can help keep your heart healthy. Also, these seeds are believed to release a peptide that lowers the production of that enzyme which is largely responsible for high blood pressure.
7. Whole Grain:
The best way to promote good health is by having healthy breakfast. Imbibing whole grain oats first thing in the morning can help you to keep your heart healthy. For all those who have problem of high blood pressure, the breakfast becomes the most important meal of the day.
8. Spinach:
This green leafy vegetable is loaded with heart-healthy nutrients. It is low in calories and high in fiber content. Magnesium is also found in abundance in spinach which helps in regulating blood pressure.
9. Sweet Potatoes:
Potassium rich sweet potatoes keep the sodium levels low and regulate blood pressure.
10. Grape Juice:
Grape juice contains polyphenols that are essential to reduce blood pressure. These polyphenols trigger the production of nitric oxide which thins down the blood content and lowers the high blood pressure.
11 Beans:
Beans are loaded with soluble fibre, magnesium and potassium. All these nutrients are very useful in maintaining healthy heart.
12. Berries:
Berries are a mixture of polyphenols, flavonols and anthocyanins. Vitamin C is also found in abundance in beans. A handful of beans do wonders to blood pressure levels.
