High B.P. or hypertension is one of the common diseases that are prevalent today due to the changing lifestyle of the human beings. High blood pressure brings on several diseases with itself, which includes heart stroke, heart attack, kidney failure, etc. Blood pressure is the force that blood applies on the arteries while the heart pumps blood. There are many super foods that can curb down the problem of high blood pressure. The list of these foods is given below.
1. Bananas
Bananas are prosperous in potassium, which is highly effective in curtailing high blood pressure. The patients with high B.P. are advised to consume less sodium, and one of the added advantages of having banana is that it has low sodium content. It also proves to be good in fending off a number of cardiovascular diseases. Besides banana, you can also have plum, pear, mango and pomegranate.
2. Spinach
Spinach is folate-rich green veggie that is highly effective in lowering the blood pressure and rendering balanced protein and antioxidants. As per some studies, incorporating spinach in your daily diet considerably lessens the risk of hypertension.
3. Almonds
Nuts, like almonds enrich the body with essential fats and proteins; the high amount of which helps in trimming down high blood pressure and tussle against cardiovascular disease and diabetes. The monounsaturated fats in almonds lower down the level of cholesterol in the body. Italso reduces arterial soreness, leading to low blood pressure.
4. Celery
The crunchy green celery contains 3-n-butyl phthalide, minerals, vitamins, magnesium, and calcium. 3-n-butyl phthalide compounds in celery functions as a pacifying element for the muscle lining of blood vessels. All these nutrients work together to curb down the high blood pressure.
5. Dark Chocolates
Dark chocolates can cure the high B.P. Amazed?? Yes, it’s a fact! These yummy dark bars are enriched with cocoa powder that expands the blood vessels. Pick those chocolates, which are less in milk and sugar and high in cocoa powder.
6. Sprouts
Sprouts are rich in antioxidants, called glucoraphanin, which are effective in lowering blood pressure and decreasing the soreness and irritation in the heart, kidneys and arteries. There are various other risks also, like heart stroke and heart attack, which are also reduced by consuming sprouts. Remember to intake fresh sprouts, always.
7. Garlic
Being adorned with properties, like anti-inflammatory and antiviral, garlic combat the coronary heart disease by removing the blockage from the arteries. Garlic produces a gas in the stomach that is helpful in relaxing the arteries. Consuming two to three cloves of garlic in a day can reduce the problem of high blood pressure. You can also opt for garlic supplements.
8. Salmon
Salmon is decked with omega-3 fatty acids and eicosapentaenoic acid, which are primarily supportive in reducing inflammation and putting a stop to high blood pressure. This low-fat and highly-proteined fish is overall excellent for physical well being.
Flaxseeds are also excellent if you are not non-vegetarian.
9. Tomatoes
Tomatoes enclose lycopene that thwart the effects of free radicals in the body, which damages the cells. Being rich in carotenoids and lycopene, tomatoes aid in bringing down the high blood pressure and trim the risk of heart diseases. The calcium, and vitamin A, C, and E in tomatoes are also great in maintaining the overall health.
Watermelons are also good as they are also rich in lycopene.
10. Avocado
Powerhouse of potassium, avocado, is also a necessary foodstuff to maintain the blood pressure. Other than potassium, avocados are rich in minerals, phytonutrients, monounsaturated fats and vitamins. These nutrients curtail the level of bad cholesterol in the body, and it also helps in cleaning the system.
11. Potatoes
Potassium-rich potatoes are also full of blood pressure-lowering compound, known as kukoamines. They also embrace diverse minerals and vitamins, as well as natural phenols and carotenoids. All these essential nutrients maintain the overall health of the human being. However, remember to have boiled potatoes rather than having them fried, or with sour cream or butter.
12. Skimmed Milk
Skimmed milk is low in fat and also full of vitamin D and calcium. It not only assists in making the bones and teeth strong, but also works towards lowering down the blood pressure by reducing fat and cholesterol in the body. Low cholesterol and low fat contents assist in removing the blockage of the arteries and maintaining the weight. Therefore, skimmed milk is better than milk containing the fats.
13. Olive Oil
Polyphenols in olive oil fights with the free radicals of the body. These antioxidants (polyphenols) diminish blood pressure by protecting LDL or bad cholesterol from oxidation. This is necessary because when a large amount of LDL oxidises in the vessels, it makes them inflexible, resulting in an elevation of the blood pressure. The blood pressure is also reduced by olive oil because of the presence of monounsaturated fatty acids, like oleic acid. To maintain the blood pressure and cholesterol level in body try to cook your food in olive oil. You can even sprinkle it on salads and whole grain pastas.
14. Spices
Condiments, like basil, oregano, black pepper, tarragon and fennel, are also found to be effective in lowering down blood pressure, according to some researches.
15. WaterMelon
Watermelon contains an amino acid which helps manage high blood pressure, called citrulline. Citrulline helps your produce a natural chemical called nitric oxide, a gas that encourages blood flow through arteries. Nitric oxide relaxes blood vessels, affecting the aid of blood flow. One study showed that adults suffering from obesity, consumed watermelon extract every day for 30 days, showed signs of reduced blood pressure in the ankles and brachial arteries. Further research showed that animals with a tich watermelon diet had a healthier heart with 50 percent less plaque in their arteries. To boost the intake of watermelon, try it in a fruit bowl, salad or smoothies.
