High blood pressure (or hypertension) has become one of the most common lifestyle disorders affecting millions of people worldwide. In fact, according to a report by the Cardiological Society of India (CSI), one out of every three Indians is suffering from hypertension and heart diseases. What is even more worrying is that high blood pressure has no definite symptoms and you may not know about its existence until you start regular checkups. Since there are no major symptoms, it should be checked regularly. If your blood pressure level is uncontrolled and high for a long period of time, it will cause the heart to pump more, potentially leading to serious health problems such as heart attack, stroke, heart failure or even kidney failure. Might be possible.
It is no secret that the food we eat affects our health in many ways, maintaining blood pressure levels being one of them. You might not know, but your everyday eating habits can make or break your chances of having a healthy blood pressure level. But what are the foods to eat? And are there any other diet tips we should be following? Well, if you have these questions in your mind, then you have come to the right place. Because here is a list of 5 common foods that can help you maintain healthy blood pressure levels.
(Also read: Home Remedies for Low BP: 8 Simple Ways to Raise Low Blood Pressure)
5 foods that can help manage healthy blood pressure levels:
1. Beetroot:
The vibrant red vegetable is known for its many health benefits such as being a great source of fiber, iron and vitamin C among other nutrients. Another compound in beetroot is nitrate, which helps to relax blood vessels and improve blood flow. According to a 2021 Australian study, daily consumption of beet juice may have long-term effects on blood pressure management. It states that ‘drinking a glass of beet juice can reduce blood pressure by five points.
- Beetroot is also known to improve physical activity, and increasing physical activity is a suggestion that experts around the world will offer to people suffering from high blood pressure. Keep your body fit and moving to reduce the chances of increased hypertension.
Beetroot can help maintain blood pressure
2. Lemonade:
While many of us start our day with lemon water, due to its many benefits, the vitamin C present in lemon is believed to make blood vessels soft and flexible, which further lowers blood pressure. Shilpa Arora, a macrobiotic nutritionist and health coach, says, “Lemon water contains vitamin C, which acts as an antioxidant, removing free radicals from the body. A glass of lemon water every morning can help control blood pressure levels. Can do.”
- Along with increasing physical activity, it’s important to make sure you’re losing a few pounds. We have always known that a high body fat content adversely affects the functioning of the heart, so for healthy blood pressure levels, it is essential to lose weight and have a healthy heart.
Lemon water is beneficial for the whole body
3. Tomatoes:
Tomatoes are considered very good for a heart-healthy diet. According to USDA data, a 100-gram serving of tomato contains 237 mg of potassium, which helps fight the side effects of sodium. Since people with high BP are advised to reduce sodium, the diuretic properties of tomatoes help you get rid of excess sodium through urination.
- Another tip to keep a healthy blood pressure level in mind is to reduce the amount of sodium in your daily diet. The more sodium in your diet, the more pressure your blood vessels will be in, and it is said that even a slight decrease in salt intake can occur if you consume salt over a long period of time.
Tomatoes are good for heart health
4. Bananas:
Bananas are often touted as one of the best foods for a high blood pressure diet as they are a rich source of potassium that help lower blood pressure. One banana provides one percent of your daily needs of calcium, eight percent of magnesium and 12 percent of potassium. According to Parmeet Kaur, Dietician, Narayana Hrudayalaya, “A diet with high blood pressure should include foods such as bananas with high magnesium, potassium and fiber content.”
- Eating a healthy diet may be one of the most underestimated tips for patients suffering from blood pressure. It’s important to realize how small steps like choosing a banana over a packaged snack will help you in a very big way in the long run. Include more fruits and vegetables in your diet to maintain healthy blood pressure.
Banana helps in reducing blood pressure
5. Watermelon:
Watermelon is a heart-health-promoting food loaded with fiber, lycopene, vitamin A and potassium. All these nutrients have a blood pressure lowering effect. It is rich in beta-carotene, vitamin C and is also an antioxidant. Since it is a good source of potassium, it helps in controlling blood pressure. According to a study published in the American Journal of Hypertension, “Watermelon can significantly reduce blood pressure at rest and during stress in overweight individuals.”
- Managing stress is another strategy often given to people with high blood pressure. It is believed that chronic stress can lead to high blood pressure. Include more high blood pressure friendly foods in your diet to keep stress off, such as yogurt or fatty fish.
Watermelon lowers blood pressure and stress
(Also read: 7 flavonoid-rich foods that can keep blood pressure in check)
These are some common foods that you can include in your diet to maintain the blood pressure level.
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