High blood pressure occurs when the blood pressure in the arteries is elevated, forcing the heart to work increasingly harder to pump blood through the blood vessels. It is a common condition that is the leading cause of stroke and the main risk factor for heart disease. This condition develops gradually over many years, but it can be treated with healthy lifestyle changes or medication.
Another important step to lower your blood pressure is to eat a healthier diet and adding the following foods:
1. Berries
Most forms of berries, especially strawberries and blueberries, contain anthocyanins (a type of flavonoid) which is rich with antioxidant properties. Based on research with a select pool of participants with high blood pressure, it was evident that close to 8% reduction of risk caused by high blood pressure occurred in those whose intake of berries was very high. This is one food product that can be easily consumed raw as a snack, a sweet treat after your meals, or can easily be added as an ingredient into oatmeal and smoothies. This is one of the important diet tips for lowering blood pressure.
2. Bananas
One of the most important minerals needed to manage hypertension is potassium, and this is a plentiful ingredient in bananas. The American Heart Association has verified that sufficient potassium intake will help reduce and control the effects of sodium, which will effectuate the reduction of tension in the blood vessel walls. The average amount of potassium consumption in an adult daily should range around 4,700 milligrams. Some of the well-known potassium-rich foods are – avocado, halibut, mushrooms, cantaloupe, tuna, tomatoes, tuna, beans, and sweet potatoes. However, a word of caution here is that if you have been diagnosed with any kidney issue, then you would need to speak to your doctor before you get onto a potassium-rich diet.
3. Beets
One of the most effective methods of reducing blood pressure for both short and long-term results is to drink beet juice. There have been proven research reports which show how the consumption of red beet juice goes a long way in reducing blood pressure and its associated risks by a significant amount within 24 hours. This is a great lifestyle food adaption that can go a long way in helping you keep your blood pressure levels in check easily. This is due to the presence of high levels of inorganic nitrate present in the beets. All you need to do is regularly consume beet as a juice or add them to your salad or meals. Keep a note of this diet tip for lowering blood pressure.
4. Dark chocolate
Yes, you heard that right. This is a great food item that helps with blood pressure reduction through the cocoa-rich element present in it. You need to essentially pick out the higher quality chocolates which contain at least 70% cocoa. You can treat yourself to one square per-day and not more than one ounce.
Many other foods fall within the diet tips for lowering blood pressure. While you need to adapt your eating habits for a better lifestyle, you also need to stay on your medication as advised by your practitioner. A diet is not a cure for high blood pressure but only a process of keeping your health in check.