Foods to Lower Blood Pressure
High blood pressure is a condition characterized by the excessive force of blood on the artery walls. This leads to a narrowing of the passage, which in turn impedes the passage of blood and consequently, causes a rise in blood pressure.
High blood pressure is also called hypertension. It can be measured by an instrument called a sphygmomanometer. The sphygmomanometer has an inflatable cuff that is wrapped around a person’s upper arm and inflated to stop the flow of blood for one minute. The cuff then releases and records the pressure in millimetres of mercury (mm Hg) for each heartbeat, which is called systolic pressure. Diastolic pressure refers to the lowest point that occurs between heartbeats when the heart relaxes and refills with blood. Normal-pressure for an adult is about 80-100 mm Hg.
How to Prevent and Manage High Blood Pressure
High blood pressure is a condition in which the force of your blood against the walls of your arteries is too strong. This can lead to heart disease, stroke, and kidney failure.
A healthy diet plan for high blood pressure includes avoiding foods that are high in sodium, eating less red meat and more fish, fruits and vegetables. It also includes staying away from alcohol, caffeine and sugar-sweetened drinks.
There are a lot of factors that can lead to high blood pressure, but the good news is that you can control your blood pressure by eating right and making healthy choices.
Foods to Lower Blood Pressure
1. Berries
Berries are one of the many food items that have been found to lower blood pressure.
A study was conducted by the University of California, Davis, and published in the Journal of Nutrition in 2013. The study found that eating three servings of blueberries or strawberries a day for eight weeks lowered systolic blood pressure by 4 mm Hg.
2. Kiwi
Kiwi fruit is a great source of potassium, which helps lower blood pressure.
The kiwi fruit is a type of citrus fruit and it is native to China. The kiwi fruit is also known as the Chinese gooseberry. Kiwis are rich in vitamin C and potassium, which are both helpful for lowering blood pressure.
In addition to being rich in vitamins, the kiwi fruit also has many other health benefits such as reducing the risk of diabetes and cancer, strengthening bones, and even aiding in weight loss!
3. Banana
Bananas are a great source of potassium and magnesium, which can help lower blood pressure. Bananas also contain a lot of fibre and are low in calories, so they make a perfect snack.
The banana is the most popular fruit in the world. Apart from being easy to eat and delicious, it is also nutritious. A banana has more potassium than any other fruit or vegetable; this mineral is important for regulating your heart rate and blood pressure. It also contains magnesium, which helps relax blood vessels and reduce your risk of high blood pressure.
Bananas are an excellent source of fibre as well as vitamin C and B6 – both essential for healthy skin. They’re low in calories too, making them a perfect snack or dessert alternative to higher calorie treats like chocolate cake or ice cream!
4. Dark Chocolate
Chocolate is a popular food with many health benefits, but dark chocolate is one of the best sources of cocoa and antioxidants. Dark chocolate is a type of chocolate that has been processed to remove the sugar and milk solids. Studies have shown that dark chocolate can be beneficial for lowering blood pressure.
5. Watermelon
Watermelon is a fruit that contains a lot of water and nutrients. The high water content in watermelon helps to lower blood pressure.
6. Leafy Green Vegetables
Leafy green vegetables are rich in antioxidants and minerals that lower blood pressure. Some leafy greens that are high in potassium include spinach, collards, kale, Swiss chard, and beet greens. Other leafy greens that are rich in magnesium include bok choy, broccoli raab, dandelion greens and mustard greens.
7. Pomegranates
Pomegranates are one of the most popular fruits in the world. They are native to Asia and can be found in many cuisines around the world. Pomegranates are known for their high levels of antioxidants and have been used for centuries as a natural remedy for different types of illnesses. Pomegranates are a great source of potassium, which is important when it comes to lowering blood pressure. Potassium is an electrolyte that helps regulate water balance in the body, which also helps lower blood pressure.
8. Garlic
Garlic is a food that can help lower blood pressure. It contains allicin which helps to relax the muscles and reduce the tension in the arteries. The nutrients in garlic can also help to reduce cholesterol levels and prevent heart disease.
