High blood pressure is a big risk factor for heart disease. It’s also a risk factor for stroke. Your diet what you eat and drink has a real effect on your heart and blood pressure. The more healthy your eating habits are, the lower your blood pressure will be.
If you have high blood pressure, it is even more important to make healthy changes to your diet. If you take medicines for your blood pressure, then a healthy blood pressure diet can reduce the number you may need. For a few people, following blood pressure friendly eating habits may help them to avoid medicines altogether.
Here are a few foods which you can eat to reduce your blood pressure :
- Baked Potatoes – Bakes white potatoes are rich in both magnesium and potassium, when you eat a potassium rich and magnesium diet, the body becomes more efficient at getting rid of excess sodium.
- Celery – Celery is highly beneficial for cardiovascular functioning. It keeps blood sugar in check and helps in the maintenance of blood pressure.
- Papaya – Papaya is packed with vitamin, minerals and amino acids. The potassium contained in papaya is extremely helpful for the maintenance of regular blood pressure.
- Oatmeal – Oatmeal is great for health and even more so when taken with milk or water and raw honey instead of sugar. Regular consumption of oatmeal helps to keep blood pressure in check and lowers the level of blood sugar.
- Guavas – The high potassium content of guava makes the fruit remarkably beneficial for the maintenance of high blood pressure. Its fibrous content improves digestive health and helps to shed excess body weight which in turn is highly beneficial for normal blood pressure levels.
- Yogurt – You can bank on the high potassium content of non-fat yogurt for the regularity of blood pressure. The calcium and magnesium contained in yogurt helps in lowering blood pressure as well.
- Kiwi – Kiwis are rich in antioxidants that help in the normalisation of blood pressure levels by providing protection to the cardiovascular system against oxidative stress.
- Watermelons – Watermelons contains a compound known as L-citrulline that aids in the relaxation of arterial walls. Begin your day with a plate of freshly sliced watermelons and you will feel the difference in a week or so.
Dietary Approaches to Stop Hypertension (DASH) is a study by the National Institutes of Health on the effect that different food choices have on high blood pressure. The DASH diet is the result of this study — a diet that can significantly lower blood pressure even after just a couple of weeks.
The DASH diet is rich in fruits, vegetables, whole grains, fish, poultry, beans, seeds, nuts, and low-fat dairy. These foods are high in nutrients such as potassium, magnesium, calcium, fibre, and protein. The DASH diet is low in sodium, sugar, desserts, sweetened drinks, fats, and red and processed meats.
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