FOODS TO CONTROL BLOOD PRESSURE

 FOODS TO CONTROL BLOOD PRESSURE

Blood is a type of carrier in our body. In human body blood contains oxygen and other important substances which are required for each and every organ of our body to perform their functions. So to perform the functions of sending blood to various organs, is occured by pushing the blood. Due to push of blood it creates a pressure on the walls of various organs, specially in the arteries of the heart. When this pressure increased by high level it is called High Blood Pressure or Hypertension.

Actually blood pressure is required to circulate the blood throughout the body. But when it exceeds its normal level it becomes dangerous. Blood is measured by two terms. 1St one is Systolic pressure which is the phrase of contraction and the other is Diastolic pressure that is expansion of heart. The normal blood pressure of a human body is 120/80 mmHg. Due to more work load, excessive tension or for any genetic issues the pressure of blood on the walls of the arteries becomes excessive. In the 1st stage or primary stage of High Blood Pressure (HBP) people have lower symptoms. They do not check their pressure regularly but the problem rises inside them day by day. For this reason HBP or Hypertension is called "The Silent Killer".

 

FOODS TO CONTROL HIGH BLOOD PRESSURE

 

HBP or hypertension can be maintained by changing your diet. Before knowing about those foods items which help  in controlling the B.P, we have to know what the causes are.

Too much adding salt in diet.

Less physical activity.

Cholesterol at high level.

Too much stress.

Obesity or overweight.

Drinking too much alcohol or using excessive tobacco.

 

Now we are discussing about the high blood pressure lowering food items.

1) BEETS

Beets take a permanent position to help in lowering high blood pressure. We are commonly not so much like this food. But it acts magically in this purpose. In HBP our blood vessels become thick and narrow. Beet is rich in Nitrate. In our body it converts into nitric acid which helps to lower the pressure as it expands the blood vessels. It also contains fiber vitamin manganese etc. You can take these nutrients by drinking beetroot juice. You can also eat beet as cooked form. One should take a glass of raw beet juice daily. The nitrate present in beet help in reducing the pressure on the arteries walls. By consuming beetroot juice you may have a bright red colored urination. But it is not a worried issues, and don’t be afraid of that.

 

2) BANANA

High Blood Pressure is mainly occurred by excessive pressure of blood when it flows throughout the arteries. Through some deep research it is certified that Banana takes an important role in reducing blood pressure. We all know that sodium is strictly restricted for high B.P patients. In that context banana is lower in sodium. It contains a rich amount of potassium which reduces the load on heart kidney etc. It decreases the risk of heart  attack kidney failure etc stoke etc. A medium or large banana contains about 450 milligram of potassium which also help to keep the electrolytic balance of our body.

According to expert's suggest you should take two bananas in a day for a week. You cam also intake it with oats, skimmed milk or as a banana shake.

 

3) GREEN LEAFY VEGETABLES

Various green leafy vegetables like spinach, lettuce, cabbage, fennel, kale etc are most important dietary ingredients for high blood pressure patients. Vegetables are rich in antioxidant and fibers which helps to excrete the free radical compounds from our body. We all know the benefits of potassium in previous point. Spinach is a type of green leafy vegetables which contains excessive amount of potassium. It also contains Lutein which helps in reducing the thickness of the arteries wall. Cabbage also rich in potassium and helps in checking blood pressure. You can add cabbage with your curry. The others vegetables like kale,fennel etc also contains magnesium and potassium in a perfect amount which helps in lowering the pressure. They are much needed for cardiovascular diseases and th fibers present in it are essential to reduce the thickness of wall and lower the B.P

 

4) GARLIC

Garlic is a multiactive ingredient among our everyday diet. It is a antibacterial and antifungal food item, you should add in the diet. Garlic consumption enhances the quantities of nitric oxides which helps in relaxation and expansion of blood vessels and helps in a smooth flow of blood. In hypertension garlic intake reduces the systolic and diastolic pressure. It is less in sodium so it is appropriate for hypertension. You may add garlic in your dietary curry or you can make a thin paste of garlic to intake it. According to doctors one should intake 500-600 mg of garlic powder to reduce about 10% of increased B.P.

 

5) BERRIES

Blackberries and blueberries are essentially required to reduce High Blood Pressure (HBP). It contains a rich amount of anthocyanines which increase the good functions of endothelial cell in our body, present in the wall of our blood vessels. For this phenomenon blood flow through the arteries become smooth and regular. One should take one cup (approx 200 gm) of berries (specially blueberries) in a day to decrease the pressure as it contains flavonoids.

 

6) YOGURT

High Blood Pressure can be controlled by improving the dietary intake. Yogurt intake is one of them. Various experiments shows that it lower 20% risks of heart failure, stoke and others cardiovascular diseases. It should be an essential part of your diet. The nutrients present in Yogurt are casein and whey protein. It also contains Vitamin D. Yogurt has a weight loosing property which decrease your obesity and that is why you can gain lower risk of hypertension. Expert says that we should eat five port of Yogurt each week to control our Blood Pressure.

 

Overall We have to be very concerned about our diet. We should include all the important dietary ingredients, mentioned above. Because only medicines cannot reduce your cardiovascular problems. You need to add improving supplements along with them.

We can prevent "The Silent Killer " by enhancing our nutrients consumption and can keep it away from our healthy body formation.