Top 13 easily available foods items that lowers the Blood Pressure

13 easily available foods in India that helps to Lower the Blood Pressure level

Your BP may be on the rise but if you add these foods to your diet, they will help to lower your blood pressure naturally.

Today I'm going to talk about a diet for people suffering from hypertension or more commonly known as high blood pressure. Now studies suggest more and more Indians are falling prey to cardiovascular diseases thanks to our poor lifestyle choices and poor eating habits.

What is Blood Pressure ?

Blood pressure is created when the heart pumps blood through the blood vessels, and the blood pushes against the walls of the blood vessels. Blood pressure is what helps the blood to move through the body in order to give every organ it's oxygen supply.

Arteries, the blood vessels that carry oxygen-rich blood from the heart to the rest of the body stretch in order to allow more blood to flow through them. How much they stretch definitely depends on how hard the blood pushes against the artery walls.

Our Blood Pressure levels should always be within a healthy range, if we want our arteries to stay healthy. A reading under 120/80 mmHg is considered as normal.

Basic Information about Blood Pressure

Blood pressure can easily be monitored using a blood pressure monitor. Blood Pressure monitor shows the recorded data as two numbers. These are known as Systolic pressure and Diastolic Pressure.

The systolic pressure - This is also known as the upper number. This is the count of pressure that is exerting on the artery walls while the heart is pumping blood.

The diastolic pressure - This is also known as the lower number. This is the count of pressure that the blood is exerting while the heart is resting between beats.

Why is hypertension called the silent killer ?

The next question is Why is hypertension called the silent killer ? There are no visible symptoms and the only way to be aware is through regular blood pressure monitoring.

It could be years before hypertension is detected by then the damage could already be done. Altering eating habits is the easiest way to combat the silent killer.

How can protect ourselves from Hypertension or High Blood Pressure?

There are many factors that play role in developing high blood pressure problem and are not in our control like family history, age, gender, and race.

But there are some that can be controlled, like lack of physical activity, an unhealthy diet. High blood pressure, can cause the heart to get bigger, because it must work harder to supply the blood the body needs but its only when it is not treated in the right order.

Blood pressure can be controlled by limiting sodium intake, and eating healthy foods like fruits, vegetables, whole grains, low-fat protein sources, and low-fat dairy products.

But, always remember to talk with your doctor to discuss the best plan of action that you can take for your health. So let's start with the number one food.

Foods that Lower Blood Pressure

Potatoes

Yes I said potatoes. Potatoes are the first food in our list of foods that helps to lower Blood Pressure. But before you run into that kitchen and grab that bag of chips, let me tell you packaged chips actually contain a lot of salt which may elevate blood pressure.

Instead eat a baked potato which is high in potassium and magnesium and is a simple yet natural way to keep your blood pressure levels in check.

Drinking beet juice 

The next food which helps to lower the blood pressure is Beetroot. Drinking Beet Juice can help lower your blood pressure. In fact, researchers have found drinking beet juice can help bring your blood pressure levels to normal in just a few hours.

Bananas

You can go with bananas also. Yes ! bananas are great for heart health. In fact, if you eat two bananas a day, you can keep the cardiologist at bay. Bananas contain potassium, which is great for flushing out the sodium from your body and keeping your blood pressure levels in check.

You can also treat yourself with dark chocolates covered bananas so as to fight hypertension or High Blood Pressure.

Spinach

The next food in our list is, Spinach. Spinach is high in fiber, low in calories and rich in heart-healthy nutrients. So make sure you add lots of spinach to your salads to keep your blood pressure at normal levels or to lower the High Blood Pressure levels.

Garlic

Fresh garlic is used to combat many heart related conditions including high blood pressure because of its production of a lysine (an organ is sulphur compound) that also has antibacterial and antifungal applications.

Lysine is also the chemical that gives garlic its distinctive smell. So for a double protection against hypertension, add garlic in baked potatoes.

Dark chocolate

Yes ! You heard it right. A study at Harvard University analyzed the results of 24 separate studies and determined that indeed dark chocolate can help lower blood pressure.

The only limitation is because of caloric content, it should be consumed in moderation.

Whole grains 

The next food in our list of foods that helps to lower the blood pressure levels is Whole Grains. Many studies show that blood pressure can be positively impacted when more whole grains such as canola brown rice and oatmeal are introduced into the diet.

Nuts

Many varieties of nuts like dry roasted almonds, walnuts and hazelnuts are high in fiber, potassium and iron and that is what makes them capable of lowering Blood Pressure in the people suffering from Hypertension.

So they're a delicious way to help in your battle against hypertension. Of course you should avoid adding salt but you can consume them with dark chocolate coating.

Coconut water

The super food isn't just tasty but it can also be used as a natural solution to lowering your blood pressure. Many people consume various coconut products in their daily routine.

In fact there are chances that you're probably already consuming coconut products such as coconut oil. So you should definitely try adding coconut water to you daily routine also.

Herbs and spices 

As we all know people with High Blood Pressure should avoid salt so as to lower their Blood Pressure levels. So one of the best ways to lower your salt intake is to replace the salt with fresh herbs and spices in your diet.

This will help to lower the Blood Pressure level by two ways. First thing is the absence of salt will help lower your blood pressure faster.

And the second thing is the herbs will make your food taste fresher and offer additional nutrients that you normally wouldn't be getting from your diet.

Avocados

Next food or you can say fruit is Avocados or butter fruit. Avocados are a powerhouse of potassium and therefore another great food to add to your diet if you want to keep your blood pressure in check. So chop them up and add them to your sandwiches or make a tasty dips.

Blueberries

Blueberries are a great source of anthocyanins which are natural compounds that reduces various cardiovascular risks including by lowering blood pressure and it is proven in various studies.

Blueberries also contain the highest level of antioxidants in any fruit which help naturally ward off a multitude of notices..

Celery

A compound called NBP that is present celery. It has been found to lower blood pressure.

In a scientific study of animals, a small amount of this compound lowered blood pressure by 12% to 14% and cholesterol upto 7%. Making celery juice and consuming it is by far the easiest way to enjoy this veggie.

Conclusion

Hypertension doesn't have to permanent or lead to debilitating disease. There are ways to combat it and some of them are even delicious.

As most of you gusy wouldn't know that the daily recommended serving of salt is only one teaspoon. Too much salt or high salt intake can lead to high blood pressure. Lack of exercise, obesity and family history are other contributing factors.

However, some factors are harder to control. You can improve your diet. But how do you improve your diet. Start by saying no to gravy canned and processed food. Eat less fatty food, drink less alcohol, choose foods with a healthier choice, eat more whole grains and fiber rich foods.

Remember one teaspoon of salt a day is all you need.