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Before we discuss what foods reduce blood pressure and natural remedies for blood pressure, let’s discuss what is blood pressure.
Blood pressure is the force with which our heart pumps blood from its Ventricles into the arteries. A normal human’s blood pressure reading should be less than 120/80 mm Hg.
When high blood pressure is detected, the blood moves through the arteries with greater force. This puts increased
amount of pressure on the delicate tissues of the arteries and in the long term may cause damages to the blood
High blood pressure, also called hypertension, affects about half of adults as per the estimates the American College of Cardiology.
It is also known as a “silent killer,” and usually doesn’t cause any symptoms until there has been significant damage done to the heart or the blood vessels. Without visible symptoms, most of the people are generally unaware that they have high blood pressure.
If left untreated, it can lead to serious health complications such as a heart attack or stroke. Management of high BP is essential as raised blood pressure can lead to coronary heart disease or a hemorrhagic stroke. The first step in controlling your blood pressure is your diet.
The American Heart Association suggests that people with heart disease should eat a well-balanced diet that is low in sodium and saturated fat. Solid fats, such as butter, bring a high level of saturated fats to your diet.
Don’t Worry. Stay with me and I will tell you that using natural remedies for blood pressure, it is not that difficult to reverse the pressure gradient and lead a healthy life. However, as a statutory warning, you must consult your physician before discontinuing any medication.
A. 7 potassium-rich foods that you should include in your diet to decrease your BP
One of the natural and easier ways to control high blood pressure is to eat foods which are rich in potassium, as it reduces or balances the effects of sodium.
For those who are not in the know, it is very important to eat less salt, since it increases the sodium in the bloodstream and, subsequently, it has major adverse effects and thereby causes an increase in blood pressure.
According to the American Heart Association, an increase in potassium through diet is recommended for people with hypertension. According to studies, the recommended daily intake of potassium is 4.7 g, so make sure you do not overeat such foods, as they can have harmful effects.
However, apart from potassium-rich foods, you should take a healthy diet, maintain a better lifestyle to cope with hypertension. Regular exercise, less stress, good sleep are very very vital.
You should also avoid smoking and drinking alcohol to maintain normal BP.
Keep reading to find out what foods reduce blood pressure and which are the foods rich in potassium that you should include in your diet.
1. Sweet potatoes
If you are suffering from hypertension, you should include sweet potatoes in your diet.
If you do not like sweet potatoes, you can eat the usual potatoes.
Other vegetables that are loaded with potassium are asparagus, spinach, cabbage, beets, and sprouts.
Bananas and many other fruits have vital minerals rich in potassium.
Apart from the bananas, the fruits that are rich in this mineral are blueberries, apricots, pomegranates, and gooseberries.
According to studies, 1 cup of blueberries a day can lower blood pressure and relax the arteries.
Yogurt is another important addition to your diet.
If you do not like yogurt, then you can go for milk without fat since the same is good for your health.
4. Orange juice
Orange juice, like tomato juice and puree, is another healthy way to lower blood pressure and the reduction can happen in a short period of time.
Almonds influence blood pressure levels and have been included in Dietary Approaches to Stop the Hypertension diet (DASH), which is very popular.
In addition to the almonds, you can also eat pistachios, macadamia nuts, raisins and plums
Eggs, which are an inexhaustible source of many minerals and proteins, can help improve both your cholesterol and your blood pressure.
According to the American Journal of Hypertension, a diet rich in protein, such as an egg-rich diet, can lower blood pressure.
7. Sunflower seeds, flax seeds, and pumpkin seeds.
These seeds have a high content of potassium, magnesium and other minerals and the same leads to reduce blood pressure.
You can enjoy these seeds as a snack between meals.
8. Start your day with oatmeal
Several nutritionists and dietitians recommend eating a fiber-rich diet and whole grains to keep the body fit while adding the right nutrients to your meal.
Several nutritionists and dieticians recommend consuming a diet which is rich in fiber and whole grains to keep the body in shape and add the right nutrients to your meal.
Oatmeal ticks all the boxes at the right place and is an excellent choice for breakfast if you have high blood pressure. According to recent research, oatmeal serves to help reduce LDL or “bad” cholesterol while keeping the “good” cholesterol level intact.
The USDA National Nutrient Database says that 100 grams of fortified oats contain 10 grams of fiber, 352 milligrams of calcium and 359 grams of potassium. The content of calcium and potassium can significantly lower blood pressure.
In addition, in a study published in April 2002 in “The Journal of Family Practice,” the researchers observed that eating oatmeal can reduce systolic blood pressure by up to 7.5 points and diastolic pressure by 5.5. In addition, nutritionists also say that oat bran is a healthier option because of the higher fiber content.
Therefore, eat oatmeal every day, regardless of whether it is rolled or steel-cut, instant or quick-cooking. However, make sure it is sugar-free.
9. Drink beetroot juice
Apart from lowering blood pressure, the intake of beetroots has many benefits. To name a few, regular beet intake may decrease the risk of coronary disease. It also reduces inflammation, improves digestion and improves circulation of blood in the brain.
Antioxidants help lower blood pressure and cholesterol levels, while vitamin B helps improve nerve function. The best part of the beetroot juice is that it is low in calories and is full of energy and antioxidants to boost immunity.
In addition, beets are also rich in nitric oxide. For people not in the know, nitric oxide is a chemical which makes beet a superfood. The compound is a vital compound that helps our body cells to communicate with each other.
In addition to reducing blood pressure, beet intake has many benefits. For example, regular beet intake may decrease the risk of heart disease. It also improves digestion, reduces inflammation, improves blood flow to the brain.
According to studies, one should drink at least 200 ml of beet juice every day to obtain all the benefits and also make sure to drink it fresh as otherwise, the nutritional value of the juice decreases rapidly.
Apart from the above, one can also follow the tips given below, to reduce blood pressure.
- Walk and exercise regularly – Exercise is one of the best ways to lower high blood pressure. Regular exercise can help your heart to be stronger and more efficiently pump blood, which aids in decreasing the pressure in your arteries.
- Fish oil – Fish oil for long has been credited with improving heart health, fish oil benefits people with high blood pressure the most.
- Whey protein – A study done in 2016 found that whey protein aids in improving blood pressure and blood vessel function in 38 participants.
- Cut back on caffeine – If you have ever had a cup of coffee before your blood pressure is taken, you will know that caffeine causes an instant increase. However, there is not much evidence to suggest that taking caffeine regularly can
cause a lasting increase. Caffeine can cause a short-term increase in blood pressure, although for many people it does not cause a lasting increase.
- Aged garlic extract – It has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
- Berberine – Traditionally it has been used in Chinese and Ayurvedic practices, berberine may increase nitric oxide production, which helps decrease blood pressure.
- Eat dark chocolate or cocoa – This is because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate. A review of studies found that flavonoid-rich cocoa improved several markers of heart health in the short term, including reduced blood pressure.
- Eat foods rich in magnesium – Magnesium is an important mineral that helps relax blood vessels. While on the one hand magnesium deficiency is rarely found, many people, however, do not get enough of this vital chemical. Some studies have suggested that obtaining too little magnesium is related to high blood pressure, but evidence from clinical studies has been less clear. Even so, consuming a diet rich in magnesium is a recommended way to avoid high blood pressure. You can incorporate magnesium in your diet with vegetables, legumes, dairy products, meat, chicken and whole grains.
- Lose weight – If you are overweight, losing weight can make a big difference to your heart’s health. According to a 2016 study, losing 5% of body mass could significantly decrease high blood pressure. In previous studies, the loss of 17 pounds (7.7 kg) was related to the reduction of systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg. To put that in perspective, a healthy blood pressure reading should be less than 120/80 mm Hg. The effect is even greater when weight loss is combined with exercise. Losing weight can help blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
- Hibiscus – Hibiscus flowers make a very tasty tea. They are rich in polyphenols and anthocyanins that are good for your heart and may lower blood pressure.
Yoga helps in controlling high blood pressure
Yoga, when done consciously, can lower blood pressure and make you feel better. Yoga exercises involve deep breathing while synchronizing body movements, which helps control blood pressure and relieve stress. It calms the nerves and decreases the abnormal heart rate. Yoga helps increase immunity and reduce the risks of heart attacks and strokes. Regular yoga can reduce the risk of obesity that leads to high blood pressure. In general, yoga gives positive energy to the body and mind. It makes you hopeful and happy in life.
In addition to medications, there are several things you must do to control your blood pressure. Refer above. Only yoga is not enough to control high blood pressure. You must know what is good for you and what is not. High blood pressure is a serious condition and must be addressed.
Yoga for high blood pressure
Take a look at these yoga postures to control high blood pressure:
The posture of the curve forward – Paschimottanasana
How to do: Sit on a mat and spread your legs straight in front of you. Press your thigh bones towards the floor as much as you can without allowing your heels to rise. Extend forward and hold the outside of your feet with your hands.
Benefits: It helps reduce fat deposits in the abdominal region, thus allowing weight loss. It normalizes blood pressure and also acts as a stress reliever.
Forward Bend Pose: Bridge pose – Setu Bandha Sarvangasana
How to do: Release the feet on the floor and the knees bent from the joint angle. Your legs and feet should be parallel and approximately hip-height apart from your arms. While inhaling, move the pelvis so that your stomach retracts and your lower back press gently against the floor. Finally, in a fluid motion, lift your hips while pressing your feet. Keep your shoulder blades in contact with the floor at all times. Hold the posture for a few breaths and repeat it 10 times.
Benefits: It provides a soft strengthening of the abdomen, hamstrings, and glutes. It helps relieve back and hip pain. Regulates blood pressure in the body.
Standing position forward of the curve – Uttanasana
How to do: Separate your feet as far apart as the narrow side of a yoga mat. Lean forward, straighten your legs and touch your toes with your hands. Move the shoulder blades away from your neck and stay in position for about 3 minutes.
Benefits: Improves digestion and calms the brain by stretching the back of the legs, spine, and groin.Standing position forward
Legs above the wall – Viparita Karani
How to do: Place your mat perpendicular to the wall and sit parallel to the wall of your mat. Lie on your mat with your knees bent. With the lower back as the pivot point, lift the feet and gently twist the torso so that it is perpendicular to the wall. Once you are in a comfortable person, extend your legs towards the wall. Keep the shoulder blades in contact with the floor to avoid pressure on the neck. Rest your arms by your side. You can stay in this position for as long as you want.
Benefits: It is a passive and calm investment posture since your heart and your head are on the ground. It is safe for people with high blood pressure.
It is advisable to consult your doctor about yoga postures since some yoga postures are risky for patients with high blood pressure. However, keeping your body active is very important. Enjoy any physical activity that you like.
B. Cooking Oils
Switching to healthier alternatives is the best option if you are searching for natural remedies for Blood Pressure, Food can be made healthy when cooked the right way. Oil is the basic ingredient of everything we cook.
Therefore, using the right oil can help you in many ways. Let’s take a look at cooking oils that are beneficial for people suffering from high blood pressure.
This oil with distinctive and nutty flavor is not only tasty but also low in saturated fats. A diet rich in almonds can help reduce blood pressure.
Canola has one of the lowest levels of saturated fats. It is a good option to help the health of your heart. This oil contains monounsaturated fat that is excellent for blood pressure and heart health.
It contains only 7 percent saturated fat and a very high amount of polyunsaturated fat which is good fat.
The fat composition of soybean oil is as follows:
polyunsaturated fats: 61 percent
monounsaturated fats: 24 percent
saturated fat: 13 percent
Due to this composition, it is ideal for patients with high blood pressure. Adhere to the liquid version of soybean oil, since solid forms contain unhealthy trans fats that can put your heart at greater risk. It is an excellent option to cook vegetables over low heat or simply use them to add flavor to a salad.
Olive oil contains 74 percent monounsaturated fat. This type of fat reduces the risk of heart disease. Use extra virgin olive oil preferably. This oil is good for high blood pressure because it contains more vitamin E than other varieties available. Olive oil, however, very low smoke point and as such should not be used for frying foods.
This oil is extracted from sunflower seeds and has the highest level of vitamin E compared to all other vegetable oils. Vitamin E plays an important role in normalizing your blood pressure. Each tablespoon of sunflower oil contains 5.6 mg of vitamin E according to the Office of Dietary Supplements. It is important to consume at least 15 mg of sunflower oil every day in your diet.
High blood pressure affects a large proportion of the world’s population.
While drugs are a way to treat the disease, there are many other natural techniques that can help.
Controlling your blood pressure through the methods in this article can, ultimately, help you reduce your risk of heart disease.
When left untreated, high blood pressure can lead to serious health complications, such as stroke, heart attack, and kidney damage. Regular visits to your doctor can help you closely monitor and control your blood pressure.
A blood pressure reading of 130/80 mm Hg or higher is considered high. If you recently received a diagnosis of high blood pressure, your doctor will work with you to reduce it. Your treatment plan may include medications, lifestyle changes or a combination of therapies.
Taking the steps above can also help reduce your pressure. Experts say that every lifestyle change, on average, is expected to reduce blood pressure from 4 to 5 mm Hg systolic (the upper number) and from 2 to 3 mm Hg diastolic (the lower number). Reducing salt intake and making changes in your diet can further lower blood pressure.
If you want to buy any of the over-the-counter remedies listed in this article, then they are available online. Also please comment below if you know of some lifestyle changes that can contribute to reducing blood pressure.
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