According to the Amercian Heart Association, more than 100 million Americans have high blood pressure. And this is the reason behind the rising risk of heart attacks and strokes among them.
What is High Blood pressure?
High Blood Pressure is also known as Hypertension. Blood pressure or hypertension is the amount of force exerted against the walls of the arteries as blood flows through them. If you don’t care of your blood pressure or left untreated or uncontrolled, after some time high blood pressure can cause blood vessel damage and leads to problems like heart disease, kidney disease, stroke, heart failure, vision loss etc.
As per National Institutes of Health (NIH) estimate that about two-thirds of people above the age of 65 are suffering from the problem of high blood pressure.
There are a lot of risk factors for high blood pressure some of are nonmodifiable or hereditary risk factors like your age, family history, gender, race and chronic kidney disease these are the factors are out of your control. But there are some factors you can control or modifiable factors such as diet and physical activities or exercise, weight, drinking too much alcohol, sleep apnea, high cholesterol etc.
Your diet can help you in controlling hypertension. To control high blood pressure it is important to have foods that are rich in potassium, magnesium, and fiber and lower in sodium.
Here is the List of 15 Foods to Control Hypertension or High Blood Pressure
1.Beetroot helps in opening blood vessels and lowering blood pressure
Beetroots are rich in nitric oxide which helps in opening blood vessels and lowering blood pressure. According to Dr. Shannon Amoils, British Heart Foundation, senior research advisor, beetroot juice can lower blood pressure in people with hypertension even to those whose high blood pressure was not controlled by drug treatment.
2. Skimmed milk and yogurt contains minerals that reduce the risk of high blood pressure
It has been found that middle-aged men and women who consumed lots of healthy dairy products such as skimmed milk and yogurt were much less likely to have hypertension later in life. Because milk contains minerals like potassium, calcium, and magnesium that helps in controlling high blood pressure.
Yogurt is very beneficial for women, those women who consumed yogurt on the daily basis or five times a week had a lower risk of hypertension than those who don’t. So, women should add yogurt to their diet and reduce the risk of high blood pressure in long run.
3. Bananas are loaded with potassium that helps in controlling blood pressure
Bananas are loaded with potassium, which helps in controlling the high blood pressure. It has been shown in studies that consumption of banana every day can reduce the blood pressure by 10 percent. A medium-size banana has 100 calories with essential vitamins and minerals and 400 mg of potassium. As high intake of sodium causes your body to retain water and increase blood pressure. Potassium, reduce the water retention caused by sodium.
4. Leafy Greens improves blood circulation and keep blood pressure in control
Green leafy veggies which are high in potassium such as Romaine Lettuce, Arugula, Kale, turnip greens, collard greens, spinach, beet greens, swiss chard. Add these leafy green in your diet to give your body healthy nutrition which our body needs to function properly. These veggies contain high nitrate which helps in generating nitric oxide and keeps blood vessel supply, improves blood circulation and your blood pressure in control.
5. Blue Berries contain anthocyanins -flavonoids which are very effective for preventing high blood pressure.
Blueberries are not only delicious but they may rich in flavonoids and prevent hypertension. People who consumed blueberries lowered their risks for experiencing an early heart attack by 32 percent. Other than blueberries, you can also add raspberries, strawberries these also contain anthocyanins -flavonoids which are very effective for preventing high blood pressure.
6. Oatmeal is a high fiber diet, low in fat and sodium
Oatmeal is a great breakfast if you are going through the problem of high blood pressure. Oatmeal is a high fiber diet, low in fat and sodium. Oats is a solid morning meal and a great way to fuel up for the day. This gives you a dose of beta-glucan and oats takes time to digest that means nutrients are absorbed at a steadier pace and keep supplied energy to our body for longer periods.
7. Seeds are the rich source of Vitamin E, folic acid, protein, fiber, and magnesium which helps in promoting heart health and lowering blood pressure
Unsalted seeds such as sunflower, pumpkin, squash seeds are high in potassium, magnesium, and minerals are known for lowering high blood pressures. Sunflower seeds are the rich source of Vitamin E, folic acid, protein, fiber, and magnesium which helps in promoting heart health and lowering blood pressure.
8. Garlic prevents blood clots and reduce blood pressure levels
Garlic has a wide range of benefits including lowering high blood pressure. A single garlic clove contains 33 sulfur compounds, 17 amino acids, antioxidants such as germanium and selenium, and multiple vitamins and minerals gives you multiple benefits such as blood thinning (to prevent blood clots), reduce blood pressure levels, and lower cholesterol and triglyceride levels.
9. Pomegranate Juice improves cholesterol, decrease plaque in your arteries, and reduce your risk of heart disease
Pomegranate is very a healthy fruit, studies say that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term. Pomegranate has the ability to lower blood pressure, improve cholesterol, decrease plaque in your arteries, and reduce your risk of heart disease. Add pomegranate juice in your daily intake and enjoy healthy living but make sure juice is pure if you are buying store packed juice check the sugar content. Usually packed juices are high in sugar content and sugar can make ineffective the health benefits.
10. Dark Chocolate lowers blood pressure for people with hypertension
Here is a good news for chocolate lovers, Harvard study says that consumption of a small square of dark chocolate daily can help lowers blood pressure for people with hypertension. Dark chocolate contains 50 – 70 percent of cocoa, 46 to 61 mg of catechin, a type of flavonoid, in 100 grams (about one ounce) on the other hand milk chocolate contains only 15 to 16 mg, the study notes. And eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD).
11. Nuts increase the intake of minerals like potassium, magnesium, and calcium which helps in lowering blood pressure
By adding almonds, pistachios, and walnuts in your diet you can increase the intake of minerals like potassium, magnesium, and calcium which helps in lowering blood pressure. Pistachios have 295 milligrams of potassium, 9 percent of the 4,700 mg recommended to promote healthy blood pressure. Pistachios also provide 3 grams of fiber and 34 milligrams of magnesium. But, again make sure you choose unsalted pistachios to keep your sodium in check. Almonds also provide 20 percent of the recommended magnesium levels, with 76 milligrams in a 1-ounce serving and walnuts deliver magnesium, fiber and healthy fats. So these are the healthy snacks you can easily add in your diet to prevent hypertension.
12. Avocados contain potassium, folate which is essential for heart health
Avocados contain potassium, folate which is essential for heart health and oleic acid found in Avocados are known for reducing the high blood pressure and cholesterol levels.
13. Green coffee contains chlorogenic acids which are known for lowering the blood pressure
Green coffee is unprocessed coffee beans basically they are actually seeds of the coffee plant. The polyphenols in green coffee beans are chlorogenic acids and these acids are known for lowering the blood pressure. Coffee beans normally contain a great number of antioxidants but due to the process of roasting a large amount of this antioxidant gets destroyed and lost forever. So, if you have a high blood pressure, it is recommended to have a green coffee instead of black coffee.
14. Kale is rich in vitamin C, quercetin, and beta-carotene which is very effective means of lowering blood pressure naturally.
Kale is full of vitamin C, quercetin, and beta-carotene, as well as vitamin C, which researchers found to be very effective means of lowering blood pressure naturally.
15. Sweet Potatoes are a good source of potassium and magnesium and these two nutrients help in maintaining Blood Pressure and kidney function
Most of us like sweet potatoes but very few know that sweet potatoes are a good source of potassium and magnesium and these two nutrients help in maintaining Blood Pressure and kidney function. This naturally sweet root has a high fiber content, which has been linked to a lower risk of heart problems.
No doubt, these foods are good for high blood pressure and keep your blood pressure under control but with these, we should also make some changes in our lifestyle to prevent high blood pressure. So if you are at risk of hypertension, what you can do to avoid high blood pressure.
Let’s have a look at the precautions for high blood pressure
- Maintain a healthy weight
- Cut down your sodium intake
- Limit your Alcohol
- Regular Workout, physical activity as walking, jogging is crucial to control blood pressure
- Keep a check on your blood pressure, make sure your blood pressure is under 140/90 mm Hg.
- Healthy and Balanced Diet, especially those foods rich in potassium and less in fat and sugar.
With these few changes in your lifestyle, you can avoid high blood pressure or the heart problem and other heart-related problems.