BLOOD PRESSURE IS FORCE OF THE BLOOD AGAINST THE BLOOD VESSELS.
The normal blood pressure for an adult is 120/80 mmHg, and any deviation from this is considered unhealthy. A decrease in blood pressure is called hypotension, whereas an increase is called hypertension. Basically, high blood pressure occurs when your blood pressure increases to unhealthy levels and is a common health issue.
Hypertension usually develops over several years and may not show any symptoms. However, even in the absence of symptoms, the condition can cause damage to your blood vessels and organs, especially the brain, heart, eyes, and kidneys.
High blood pressure is sometimes called the silent killer because there are no symptoms due to which it can go unnoticed for years. But a proper diet consisting of potassium, fiber, magnesium and low in sodium can help control high blood pressure.
Even though high blood pressure can be treated with medication, it is also essential to change your dietary and lifestyle habits. Here, we provide to you with some of the best and healthy foods that help lower blood pressure quickly and naturally. Take a look.
1. Mango Mangoes are rich in fiber and beta-carotene, both of which have been deemed to be effective in lowering blood pressure [5]. Studies have pointed out that adding beta-carotene-rich foods to your diet may be an effective way to lower blood pressure safely.
2. Apricot Apricots are fruits that can help in reducing your blood pressure and lower the risk of chronic disease. This fruit is rich in vitamin C and beta-carotene, which are keys to healthier blood pressure levels.
3. Apple Those who are struggling with blood pressure can include apples in their diet. Quercetin, a compound found in apple, is effective in safely lowering blood pressure. The antioxidants present in apples can help prevent any future complications related to BP levels as well.
4. Grapefruit Grapefruit is a good source of lycopene and vitamin C, which are excellent in lowering blood pressure. Loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk, eating grapefruit daily can help reduce high blood pressure. 5. Blueberry These colorful, small fruits will satisfy your sweet tooth as well as lower your blood pressure. Blueberries are loaded with resveratrol, are low-glycaemic, and high in fiber which is found to be effective in reducing blood pressure.
6. Watermelon Watermelon contains an amino acid called citrulline, which may help manage high blood pressure. The amino acid helps by relaxing the blood vessels and improving flexibility in the arteries, thereby lowering high blood pressure.
7. Strawberry Resveratrol, a pigment found in strawberries, is effective in preventing hypertension and keeps your blood pressure in check. These sweet berries are a great addition to your diet when you are suffering from high blood pressure.
8. Bell Pepper Eating bell peppers daily takes you one step closer to a healthier you than yesterday. Controlled and regular consumption can also help in lowering blood pressure. They are a great source of vitamin C, which has been shown to improve cardiac function and lower blood pressure in patients.
9. Carrot The sweet, colorful vegetable is not just versatile but also healthy. The fiber and potassium in carrots may help manage blood pressure. Also, carrots are packed with beta-carotene and vitamin C that can help keep your blood pressure levels down.
10. Tomato Tomatoes have plenty of vitamin C and quercetin. They are also a great source of lycopene, which helps reduce blood pressure.
Lycopene has been proven to be beneficial for lowering your cholesterol and decreasing your blood pressure.
11. Onion A favorite of many and despised by many (for the after smell and the way it can make one cry), onions are a great source of quercetin which is effective in lowering blood pressure.
12. Sweet Potato Sweet potatoes help in lowering blood pressure because it is a good source of hypertension-fighting resistant starch, vitamin C and beta-carotene . Also, sweet potatoes are a great source of potassium, which naturally helps lower blood pressure by reducing the effects of sodium and tension in the blood vessels.
13. Beetroot Beetroots are high in nitric oxide, which can help in opening the blood vessels and lowering blood pressure. You can steam it, boil it, stir fry it or even eat it raw. Studies point out that drinking one glass of beetroot juice daily is enough to significantly reduce blood pressure in people with hypertension.
14. Spinach Spinach is an easy and versatile green leafy veggie to cook. This leafy vegetable is a triple threat when it comes to your blood pressure, thanks to its healthy helpings of beta-carotene, fiber and vitamin C .
15. Kale Similar to spinach, kale is an ideal leafy addition you can make to your high blood pressure diet. Rich in heart-friendly nutrients and antioxidants such as lutein, omega-3 fatty acids and flavonoids, this green leafy vegetable is a powerhouse of health benefits.
On A Final Note… Hypertension treatment includes both medication and healthy lifestyle change. If not treated, the condition could lead to health issues, including heart attack and stroke. If you have high blood pressure levels or are looking to maintain healthy blood pressure, add the above-listed foods to your diet after discussing what is right for you, with your doctor.