More than 25% of the adult population in the world claims to suffer from hypertension and if you are one among the flock, then you have landed on the perfect forum. Besides, managing the stress in your life with effective exercise, there is another superlative option for reducing high blood pressure. Yes, you are right. It has got to do with your regular diet and food habits. Discussed here is the record that has proves imperative in controlling high blood pressure and the issues related to it.
Top Ten Foods That Reduce High Blood Pressure
Laid before you is the list of top 10 foods that reduces high blood pressure.
1. Baked Potato
Though many of us might not believe, it is true that baked potatoes have got roles to play as a healthy food. Our body needs five to one ratio of potassium and sodium in order to balance the rate of hypertension and the tuberous crop is an expert in this as it comprises of higher share of potassium and magnesium as compared to sodium content. When one takes in diet, rich in these two minerals, the body automatically gets rid of sodium, thus maintaining the normal flow of blood.
Bananas are not only easily available, inexpensive and delicious but have also been recommended by experts as one of the best foods for reducing high blood pressure. It has been found out that the fruit is gifted with potassium. Moreover, it can serve as an ACE-inhibitor medication, prescribed for BP. Simple consume a whole banana during breakfast or make it a part of your fruit salad to assure it remains in your diets.
Since oatmeal comes packed with magnesium, fibre, potassium and other vital nutrients essential to maintain a sound health, it has afforded a place among the foods that lower high blood pressure. Given the fact that it is a master in reducing blood sugar and cholesterol, it indirectly profits those who have issue of hypertension. One can even consume other varieties of it such as oat squares, shredded wheat and bran flakes during the early hours of a day followed by oat based snacks during the latter half.
4. Dark Chocolate
The presence of Polyphenols – a prime bioactive phytochemicals has proved dark chocolates to have worked miracles in lowering high blood pressure. Since many of us might be concerned with its caloric issues, it should be noted that chocolates that contain minimum of 70 percent cocoa powder needs to be consumed. Plus it also has Flavonoids – a subclass of polyphenols that enhances its benefits in this regards. If not much, just a tiny square three to four times a week is enough.
Veggies such as Swiss chard, crimini mushrooms, spinach, mustard greens, broccoli, turnip greens, pumpkin seeds, brussels sprouts and beet are well known for high percentage of potassium, nitrate, folate, fibre and magnesium; the prime minerals that fight back high blood pressure. To take advantage of what they are composed off, start adding them into your regular meals.
Including freshly crushed garlic frequently in meals have shown remarkable results as food to reduce high blood pressure. The tiny relative of onion is said to possess a compound by the name allicin which, apart from having antifungal and anti bacterial properties also plays a great role as a blood thinner. This compound helps the body to stay away from hypertension as well as avoids heart related diseases and stroke.
Research has even graded soybeans, snatched out from fresh pods as a superb friend for all who have been facing problems derived from high blood pressure. It is stuffed with magnesium and potassium and thus is best if eaten habitually along with salads without sprinkling much salt. If not whole, one can even go for soymilk to attain the same. Moreover, preferring fermented soy foods like miso, natto, tempeh, fermented tofu are healthier options as compared to unfermented soy foods.
8. Skim Milk
Besides lowering extra calories, skimmed milk as well reduces high blood pressure, experts have found out. Studies have shown that people who have consumed two or more daily servings of low-fat dairy had 10% lower rate of hypertension in contrast to those who drank less. This is so due to the present of calcium, another basic vitamin for blood pressure regulation. Additionally Skimmed milk’s ability to maintain calories also has a direct impact on the control of high BP.
Though tiny in structure, avocado is a good source for monounsaturated fats accompanied by fatty acid alpha-linoleic acid, vitamin E, vitamin B6, folic acid, magnesium, pantothenic acid, anti-carcinogenic antioxidant glutathione, iron, beta-sitosterols and copper which collectively works hard to keep high blood pressure at a distance. Plus it also comes with potassium which further reduces the sodium content in blood.
10. Blue Berry
The last but not least, blue berry is another food that has supported in reducing high blood pressure. If not much, just having one bowl of the berries, once in a week can suffice the purpose as it is packed with anthocyanins – a natural compound that safeguards against hypertension. Other members of it such as raspberry and strawberry have even proved vital in this regard.