Eating a diet healthy for heart is important for managing the blood pressure and reducing the risk of heart attack, stroke and other health threats. If you have a high blood pressure, it is best to eat meals low in saturated fat, trans fat, cholesterol, salt and added sugars.
Blood pressure is the condition in which the force against the artery walls is too high. Blood pressure is recorded with the two numbers. The systolic pressure is the force at which the heart pumps blood around the body and the diastolic pressure is the resistant to the blood flow in the blood vessels. A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you’re at risk of developing high blood pressure. The persistent of high blood pressure can increase the risk of number of problems and potentially life threatening conditions such as heart disease, heart attacks, strokes, heart failure, kidney disease, etc. So to support the blood pressure you need a proper diet for it. There are many causes of high blood pressure and several other factors and conditions because of which blood pressure increases for its development including smoking, too much salt, being overweight or obese, genetics, chronic kidney disease, adrenal and thyroid disorders, sleep apnea , drinking too much alcohol or coffee, smoking and stress.
Eating too much of salt or sodium can cause the body to keep fluid which increases the blood pressure.
Your diet plays a vital role whether you have high or normal blood pressure. The diet includes reduction of intake of fat, sodium and alcohol. In general eat more low-fat protein sources, whole grains and plenty of fruits and vegetables.
· Green and leafy vegetables
These allow the kidney to get rid of excess of sodium through urine which lowers the blood pressure. The list includes the leafy vegetables like collard greens, spinach, arugula, kale which are high in potassium.
they are rich in magnesium and potassium. These two minerals help us to cut the blood pressure easily. They are high in fiber which is very essential for an overall and healthy diet.
· Skim milk
it increases the amount of calcium. It is an extraordinary ingredient which is useful in various ways. It is important elements of a diet for lowering the blood pressure.
It is high in fiber, low-fat and low sodium food. It is very effective diet for lowering the blood pressure and easy to obtain. It is a great way to charge up the day. Oatmeal is very useful diet that you can add up into the morning breakfast.
· Exercise regularly
It is also a great way to cut the blood pressure. The regular exercise activity should extend for 30 minutes most days of the week. It can lower the blood pressure by 4 to 9 millimeters of mercury. The best types of exercise for lowering blood pressure are cycling, swimming, jogging or dancing. Strength training can help reduce blood pressure. It is also beneficial in other types of problem. If you have slightly high blood pressure, exercise help to avoid hypertension.
· Green beans
it has direct impact on the blood pressure. It has fiber content and potassium. It is very beneficial for the treatment of blood pressure.
Oranges typically get mentioned for vitamin C. Papaya puts it to shame with plenty more per gram than an orange. Add the mixture of vitamins and minerals including amino acids and potassium to your diet. The potassium content is very helpful for the regulating blood pressure.
There are lots of benefits of having daily non-fat yogurt. It has magnesium and calcium. The fat content present in the yogurt helps us to keep the blood pressure low.
Tomatoes are also very useful for the blood pressure. It also helps in preventing diabetes, also premature aging of the skin. There are plenty of reasons for using tomatoes. When preparing and taking them, it’s best to eat them without much processing or cooking and not with other ingredients such as cheese and fatty acids in pizza.
It attacks high blood pressure from multiple angle, with the potassium they contain, the fiber and the monounsaturated fat. It complements many health conscious meals and can be used as topping of anything from salads to tacos. It also can be eaten directly and you can also use it as meals. It is very effective in regulating blood pressure.
From the clinical tests it has been proven that prunes are good for the body and especially for the blood pressure. It is definitely useful in the reduction of the bad cholesterol in the body and lower down the blood pressure. It is well-known for their laxative properties. It is also helpful to relieve case of constipation and keeping the body regular if consumed on daily basis. If you eat prunes daily than it automatically lowers down the blood pressure.
Cantaloupe gives the same amount of potassium that you get from banana. It aids the body in healing itself through antioxidants.
You should aim to eat diet that is rich in fruits, vegetables, low-fat dairy products, whole-grains, sinless poultry and fish, nuts and legumes and non-topical vegetable oils.