Are you aware that foods play a very important part in case you have a high blood pressure? Maintaining normal blood pressure is not a very difficult task if you follow some simple tips and incorporate some foods in your daily diet. Here’s a good read in case you are not very sure of which foods to consume..
Constantly high levels of blood pressure or hypertension increases the risk for several other ailments, and needs attention. Keeping track of the food intake and following a healthy diet is one of the methods to maintain the blood pressure at a normal level.
The Dietary Approaches to Stop Hypertension (DASH) recommends a diet low in cholesterol, fat, sodium, and focuses on the intake of fresh fruits and vegetables as well as eating whole-grain products in moderation. In addition, it suggests refraining from red meat, added sugars, refined and processed foods as well as sugar-containing beverages.
Which are the Foods to Reduce Blood Pressure Fast?
Diet plays a major role in not only treating hypertension, but is also effective in the eradication of other maladies. Salt should be avoided as much as possible in the diet, with only a pinch of it used to season food. Only moderate amount of oil should be used for cooking. Foods that are rich sources of omega 3 essential fatty acids, that help LDL and cholesterol, should be included in the diet plan. Including a diet that is low in sodium and cholesterol works wonders in lowering the erratic blood pressure.
Given below is brief overview on some of the foods that collectively help lower blood pressure within a periods of 2-3 weeks.
Including lean meat, fish, chicken, turkey, eggs etc. in moderate amounts can help lower hypertension. Make sure that while cooking meat or fish, you don’t use too much oil. The poultry should be without skin, since the skin has cholesterol, which can increase blood pressure. Fish, lean cuts of meat do not have cholesterol and can be included. Avoid deep-fried fish, poultry and meat, since there is a risk of accumulation of fat molecules in the blood vessels
Well you might be wondering, if you are reading the right thing. But let me assure that in this case, a chocolate (a piece of about 30 calories) a day keeps the doctor away. Dark chocolate is one of the popular foods that lowers blood pressure naturally, since it is rich in flavonoids. These flavonoids trigger the production of nitric oxide, which help the muscles of the blood vessels to relax, thereby lowering blood pressure. It also helps reduce the levels of bad cholesterol (LDL) in the body.
Dry Fruits, Nuts and Seeds
Snacking on almonds, unsalted sunflower seeds, peanuts and walnuts etc. contribute towards intake of magnesium. This in turn helps in the significant lowering of blood pressure. These are also rich source of amino acids, which contribute towards increasing protein content in the body, to keep this condition at bay.
Fruits like avocados, bananas, apples, melon, grapes, different types of berries etc. can be included in the diet to lower control blood pressure and prevent it from shooting. Rich sources of fiber, potassium and folate, a serving of these fruits also helps reduce the risk of cardiovascular diseases. You can also include canned fruits, which are equally helpful in warding off the diseases of the cardiovascular system.
Vegetables, either fresh or frozen, are rich sources of a number of nutrients that are essential for the healthy growth and development of the body system. Spinach, salad greens, soybeans, carrots, potatoes, tomatoes, turnip greens etc. are some vegetables which are the foods to lower blood pressure quickly. Lentils like different types of beans viz. black, kidney, lima, navy, pinto, white beans, etc., supply rich amounts of potassium and folic acid that help in treating this health disorder.
Other foods that help lower and control blood pressure are skimmed milk, low-fat yogurt, plain rice, etc. These foods are easily digested by the body and perform the function of lowering high blood pressure. Herbs like garlic, dandelion, hawthorn, olive leaf extract and black cohosh etc.not only reduce hypertension, but also provide relief from digestion related problems.
Include these foods and herbs, that lower blood pressure quickly, in your diet and you will notice the change in blood pressure level. Apart from this dietary remedy, a change in lifestyle and routine exercise regimen is also helpful to keep a check on the levels of blood pressure. But it is always better to go in for regular monitoring of the blood pressure, as a precautionary measure. Stay healthy!