Top 10 Foods to Lower High BP

This article gives you some details of top 10 foods which can help in bringing down blood pressure. Foods such as spinach, skimmed milk, banana, beans, etc. can help in battling hypertension.

High blood pressure or hypertension is a medical condition where the arterial blood pressure increases.
The reasons could be too much stress, obesity, high intake of salt, diabetes etc. The probability of cardiovascular diseases such as heart strokes, heart failure, kidney disorders, heart attack etc. increases with a high BP.

Given below is a list of 10 foods that can help you lower down the blood pressure:

Spinach: It contains magnesium, folate, iron, vitamin C and is very healthy for your body. Even if you don't like it, make sure that you include this nutrient rich vegetable in your diet as it contains those key ingredients.

Banana: It is rich in potassium which is perhaps the most important nutrient to lower down the high blood pressure. A banana a day keeps the high blood pressure away. It assures you of good health.

Kiwi: Of late, the kiwifruit is being prescribed to battle hypertension. Rich in potassium and Vitamin C, it helps lower down the BP. Kiwis are also rich in an antioxidant called lutein, which, it is thought, might help fight the disease.

Skimmed milk: Easily available and a part of daily consumption. It contains plenty of calcium and vitamin D and the two nutrients team up to bring down blood pressure.

Garlic: A single clove of garlic does wonders. It has several properties which help prevent clotting and thickening of blood vessels. Also, it can easily fight the damage caused due to high BP.

Beans: Kidney, pinto, lima and black beans are some types of beans you should include in your daily diet. Beans are rich, both in magnesium and potassium, capable of decreasing high blood pressure.

Broccoli: Oozing with potassium, it also contains chromium which fights against the cardiovascular diseases. It controls the blood sugar and insulin levels.

Celery: It contains an ingredient called phthalide which rests the muscles of the vessels and aids in the smooth flow of blood. Besides that, celery has a very calming effect and is highly recommended if you are prone to stress.

Tomatoes: It contains an antioxidant lycopene, which is known to significantly reduce the high blood pressure. Also, tomatoes are rich in calcium, potassium, vitamins A, C and E, all the essential nutrients required to curb the problem.

Others: Apart from the nine foods mentioned above, sunflower seeds, olive oil, avocadoes, papaya, dark chocolates and various juices are helpful in bringing the blood pressure levels to normal. It is advisable to eat vegetables and fruits rich in potassium and calcium. Intake of salt (which contains sodium) should be minimized. Avoid eating fried stuff.

Tips to Control High Blood Pressure

If you are diagnosed with hypertension (systolic blood pressure - the top number - 140 or above or diastolic pressure - the bottom number - 90 or more), you may be concerned about taking medication to bring your numbers down.

Lifestyle plays an important role in medicine your blood pressure. If you successfully control your blood pressure to a healthy lifestyle, you can prevent, delay or reduce the need for medication.

Here are some tips to change you can do to lower your blood pressure and keep it down.

Maintain a healthy weight. If you are overweight or obese, carrying this extra weight increases the risk of hypertension. One way to determine if you need to lose weight is to find the body mass index or BMI. If your BMI is above the healthy range (25 or more), or if your waist is greater than 35 inches (women) or 40 inches (men) are likely to have excess abdominal weight and you can benefit from the weight loss, especially if you have other risk factors. Talk to your doctor to see if they have a higher risk of hypertension and the need to lose weight.

Eat more fruits, vegetables, grains, and low-fat dairy foods.

A lower level of sodium - 1500 mg per day or less - is suitable for people 51 years of age or older, and people of all ages with high blood pressure, diabetes or chronic kidney disease.

  

Keep a sodium diary. You may be surprised at how much sodium you consume each day and the diary will help you decide which foods to decrease or eliminate.

Use spices and herbs instead of salt to season the food you prepare at home.

Alcohol can be both good and bad for your health. Small quantities may be possible to lower the blood pressure from 2 to 4 mm Hg. But that protective effect is lost when you drink too much alcohol - usually more than one drink per day for women and more than 2 per day for men. Even if you usually do not drink alcohol, you should not start drinking can lower blood pressure. There is more potential harm than good alcohol.

Avoid tobacco products and tobacco smoke

On top of all the other dangers of smoking, the nicotine in tobacco products may increase blood pressure 10 mm Hg or more, up to one hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

You should also avoid secondhand smoke. It makes you breathe in the smoke-risk of health problems including hypertension and heart disease.

Cut the caffeine

Caffeine has a role in blood pressure is still controversial. Drink beverages containing caffeine may cause temporary spike in blood pressure, but it is unclear whether the impact is temporary or long term.

To see if caffeine increases blood pressure, control blood pressure within 30 minutes to drink a cup of coffee or other caffeinated beverages you drink regularly. If blood pressure rises from 5 to 10 points, you may be sensitive to blood pressure-raising effects of caffeine.

Support from family and friends can help improve your health. 

Can be called upon to take care of yourself, take him to the doctor's office or start an exercise program with you to keep your blood pressure low. Talk with your family and friends about the dangers of hypertension.

If you find you need support beyond his family and friends, consider joining a support group. This can put you in touch with people who can give an emotional or moral and practical advice they can offer to resolve their condition.

Control your blood pressure at home and make regular appointments with the doctor

If you have high blood pressure may need to check your blood pressure at home. Learn to self-monitor your blood pressure monitor arm can help motivate you. Talk to your doctor about home monitoring before.

Regular visits to your doctor may also become part of your normal routine. These visits will help you control your blood pressure.