Renita Tisha Pinto,
Health Me Up
The prime focus of this year's World
Health Day, which was observed on 7th of April worldwide, was on blood pressure
and its dangers.
This World Health Day, doctors advised
people to keep a track on their blood pressure-as it is one of the conditions
that can contribute to the burden of heart disease, stroke and disability.
Though it affects more than one in three adults worldwide, many people do not
know they have high blood pressure because it does not always cause symptoms.
As a result, it leads to more than nine million deaths every year. Horrified
with these facts, or tensed because you have been diagnosed with blood pressure
recently? Then worry not! We have planned a very tasty and beneficial way to
lower down your blood pressure with the help of Ms. Sunita Pathania - Sr.
Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai.
Start the slideshow and begin your journey to lower your blood pressure with these
yummy foods.
Food
that lower blood pressure # 1: Peel down your B.P with bananas
If you want to lower your blood
pressure, then bananas are a great option. They are cheap, available all
throughout the year and are loaded with potassium. Potassium helps to lower
your blood pressure by 2 to 3 points and helps to lower the risk of stroke.
Sunita says - Banana is one of the
best foods, as it is loaded with potassium. Potassium helps the kidney to
filter more pressure-boosting sodium out of your bloodstream and helps tiny
blood vessels relax and make pressure in the artery walls function more
efficiently.
Food
that lower blood pressure # 2: Skimmed milk
Want to lower your blood pressure,
then sip in a glass of skimmed milk every day. Skimmed milk will do wonders for
your body, as it loaded with calcium and vitamin D. These two nutrients work as
a team and help to lower down your blood pressure and strengthen your bones.
Besides, it also helps to reduce the risk of various cardiovascular ailments.
Food
that lower blood pressure # 3: Watermelon
Watermelon is not just a
summer-refreshing food, but it is also a heart health promoting food.
Watermelon is loaded with fiber, lycopenes, vitamin A and potassium. All these
nutrients have blood pressure-lowering effects.
Food
that lower blood pressure # 4: Oranges
This super rich vitamin fruit - is
another best food you should indulge in, to lower down your risk of developing
high blood pressure. Opt in for a glassful of orange juice or eat the whole
fruit to load yourself with fiber and vitamin C.
Food
that lower blood pressure # 5: Dark chocolate
Chocolate lovers rejoice! Eating a
square piece of dark chocolate every day, will help to lower down blood
pressure readings, because of their richness in flavonoids - they are the
natural compounds that cause dilation of the blood vessels. Sunita recommends,
choose dark chocolates, which have approximately 50 to 70 percent cacao.
Food
that lower blood pressure # 6: Sunflower seeds
Sunflower seeds are rich in vitamin E,
folic acid, protein and fiber. Just a handful of sunflower seeds consumption,
will helps to lower your blood pressure and promote your heart-health.
Sunflower seeds, release a peptide that inhibits the body's production of
enzymes that's known to raise blood pressure. So start munching in salt less, sunflower
seeds to promote your health.
Food
that lower blood pressure # 7: Whole grain
Indulging into whole grain rich
breakfast like cereals and oats is one of the best ways to promote good health.
Eating oatmeal or wheat for breakfast, not only helps us to stay full for a
long time but it also helps to lower down your blood pressure. So, if you have
been diagnosed recently with blood pressure, then start taking you breakfast as
the most important mean of the day.
Food
that lower blood pressure # 8: Spinach
Popeye's favorite green leafy
vegetable - spinach, is loaded with heart-healthy nutrients. It is low in
calories, high in fiber, potassium, folate and magnesium. All these properties
help in maintaining and lowering blood pressure levels.
Food
that lower blood pressure # 9: Sweet potatoes
This sweet food is loaded with
potassium. Richness in potassium helps to keep the sodium levels low and thus
drives down the blood pressure.
Food
that lower blood pressure # 10: Grape juice
Sip in grape juice, after your workout
to reduce your blood pressure. Wondering why? Grape juice includes polyphenols,
which helps to lower down the level of your blood pressure considerably.
Polyphenols trigger the production of nitric oxide, which helps to dilute blood
vessels and thus helps to lower blood pressure. Sip in at least 2 glasses of
grape juice every day, but before sipping in loose out some calories as they
are a good calorie source.
Food
that lower blood pressure # 11: Beans
Including beans like kidney beans or
black beans is one of best ways, to load yourself soluble fiber, magnesium and
potassium. All these nutrients are excellent ingredients for lowering blood
pressure and improving overall health.
Food
that lower blood pressure # 12: Berries
Add all types of berries to your diet,
as they are packed with polyphenols, flavonols and anthocyanins. Besides, they
are also loaded with vitamin C, float, potassium and fiber. Just add handful of
berries each day to boost your heart health, to lower your blood pressure and
to spike your good cholesterol.
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