TWELVE FOODS THAT ARE GOOD FOR HIGH BLOOD PRESSURE

What is Hypertension: 

Hypertension is the blood pressure against the arterial wall.  Over time, the arteries become damaged which can cause, a heart attack, stroke or kidney disease.  Hypertension is sometimes called the silent killer because there is no indication when a person can have an attack.  That is why it is important for us to watch our health.

There are many factors that are out of our control, such as heredity (what sickness runs in the family), age, gender and race.  But there are also those that are within our control such as Diet and exercise.

A diet that can control high blood pressure is a diet rich in potassium, magnesium, fiber, and low sodium.  Here are lists of food that are good in order to control hypertension.

1.  Green Leafy Vegetables.  These are potassium rich vegetables.  Potassium helps eliminate sodium from our bodies thru the urine. This in turn lowers the blood pressure.

Vegetables rich in potassium include:  Romaine Lettuce, Kale, Turnips Green, Swiss chard, Beets Green, Spinach, and Collard Green.

• Berries.  Berries, especially Blueberries are rich in natural compounds known as flavonoids.  A study found that consuming these compounds may lower blood pressure.           

Raspberries, strawberries, blueberries, and blackberries can easily be added to your breakfast cereals.  You can keep them frozen to be added to your breakfast.

• Red Beets.  Are high in nitric oxide.  It can open the blood vessels and reduce high blood pressure.  Researchers also found that drinking beet root juice lowers blood pressure within 24 hours after taking the juice.

• Oatmeal.  Oatmeal for breakfast is a low sodium, low fat but high fiber, which will carry your for the day until lunch time.

• Bananas – Very high in potassium.  Eat it for breakfast with your oatmeal.

• Salmon, Mackerel and Fish rich in Omega 3.  Fish is a great source of lean protein.  Salmon and Mackerel and other fish rich in omega 3 fatty acids can lower the high blood pressure, reduce triglycerides.  In addition, fish like trout have Vitamin D which is seldom found in other fish. This hormone like vitamin has properties that lower the blood pressure as well.

• Seeds.  This will include pumpkin seeds, squash seeds, sunflower seeds, and watermelon seeds.  These lowers blood pressure as well   Enjoy ¼ cup as a snack.

• Garlic and Herbs. One review noted that Garlic can increase the nitric acid in the body and help reduce hypertension. It promotes vasodilation or widening of the arteries to reduce hypertension.  Incorporating herbs and spices such as basil, cinnamon, rosemary and thyme can cut back your sodium intake.

• Dark Chocolate. A study in 2015 revealed that eating 100 grams per day of dark chocolate will help lower the risk of Cardio Vascular Disease.

• Pistachio Nuts.  It is a healthy way to reduce high blood pressure by reducing peripheral vascular resistance or blood vessel tightening and heart rate.

• Olive Oil. It is an example of a healthy fat.  It contains polyphenols which are inflammation fighting compounds that help reduce blood pressure.  It is also a great alternative to butter, canola and commercial salad dressing.

• Pomegranates a healthy fruit that you can enjoy raw or as a juice.  A study concluded that drinking a glass of pomegranate juice once a day for four weeks will reduce blood pressure over a short term.  It is good for breakfast.

CONCLUSION

A heart healthy diet can reduce your risk of high blood pressure and promote good health.

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