Healthy diet means a lot to our body system,a diet that has a real telling effect on our heart and blood pressure can’t be over emphasis when discussing issues that are related to high blood pressure, otherwise known as Hypertension.
Eating a healthy blood pressure diet or foods such as fruits, vegetables,oats,nuts, lentils,herbs and spices may help to lower blood pressure.
By adding these into a balance diet, engaging in adequate physical activity and having a healthy lifestyle can help to reduce the risk of hypertension.
In this article,we shall be looking into the meaning of high blood pressure or hypertension whichever way you prefer it, expert and researchers effort on foods that help to lower the menace that is affecting one in every three adults in the US according to report and some food to avoid in other to stay in good health.
- What is known as hypertension.
- Natural foods that help to reduce high blood pressure.
- Foods to avoid when you have high blood pressure.
- A simple food supplement that work.
High blood pressure defined…
Blood pressure is the force of the blood in the arteries,it refers to the pressure of blood against the artery walls, anytime our heart beats the blood is propel in the arteries with force, this process is what is called systolic blood pressure.
Whenever our heart relaxes after each usual beat,the force of the blood flow systematically drops, this process is equally called diastolic blood pressure.
Hypertension or high blood pressure (HBP) is a condition in which the force of the blood against the artery walls is too high, this requires a medical diagnosis and can equally be treated by Medical professional.
It is a severe state of elevated pressure in the arteries, anyone with systolic or diastolic blood pressure consistently above the normal range – (120/80 mm Hg) is said to have hypertension.
Blood pressure range for adults.
- Low-range (90/60 mm Hg)
- Ideal blood pressure (120/80 mm Hg)
- Pre-high blood pressure (140/90 mm Hg)
- High blood pressure (190/100 mm Hg)
Systolic- the top number,is the highest pressure when your heart beat and pushes the blood round the body.
Diastolic-the bottom number, the lowest pressure when your heart relaxes between beats.
According to the center for disease control and prevention (CDC),one third of the adult in the United States , about 67m of people have hypertension.
Hypertension can affect all the organ in the system and can shorten life expectancy.
Natural foods that help…
A dietary changes and other lifestyle modifications can help reduce high blood pressure, lowering the risk of associated condition.
One good tip about the food that help control high blood pressure is that it should be rich in potassium, magnesium,fiber and lower in sodium.
Some of those foods are:
A good source of potassium…
In the fight against high blood pressure, foods that are rich in potassium such as bananas could be useful, bananas contain a lot of potassium and mineral that help to play a major role in managing hypertension.
According to the American heart association, potassium help to reduce the effect of sodium and reduces the tension in the walls of the blood vessels.
Other foods source that are rich in potassium are:avocado, cantaloupe, honeydew melon, halibuts, mushrooms, sweet potatoes,tuna and beans.
Bananas can be slice into cereals or oatmeal,it can be added with boiled egg as a good source of breakfast.
A note of warning:
People with kidney problem should please consult their doctor about potassium intake.
Contain a property called anthocynins..
Blueberry and strawberry contain an antioxidant property that is called anthocynins.
Anthocyanins are a type of flavonoid,a class of compound with antioxidant effect that help to fight free radical.
In herbal medicine, anthocyanins rich substances have been used to treat a number of conditions such as high blood pressure,cold and urinary tract infections.
A research conducted with a group of about 34,000 members,all with high blood pressure,it was found that those with the highest intake of anthocyanins, majorly from blueberry and strawberry had 8% reduction in the risk of high blood pressure, compare to other with low anthocyanins intake.
Examples are blueberries, strawberries and raspberries.
Contain nitric oxide…
Because they are high in nitric oxide, which helps to open the blood vessels and lower blood pressure.
Drinking beet juice can reduce blood pressure,a research report had it that drinking red beet juice led to lower blood pressure, people who drank about a cup of the juice everyday for four weeks,withness a positive change within 24 hours.
Those who drank daily had an average drop in blood pressure of around 8/4 mm Hg, many of them have their blood pressure brought back to the normal range.
It was therefore suggested that the high level of organic nitrate in beet was responsible for the reduction in blood pressure.
A good source of nitrate….
Green vegetables are rich source of nitrate which may help to manage blood pressure.
Expert believe that eating daily between one to two serving of nitrate rich vegetables can reduce hypertension within a relatively short period of time.
Oats are low in fat and sodium….
Oats are high in fiber,but low in fat and sodium,this property help to reduce blood pressure.
Experts believe after many proven experiments, that higher consumption of beta-glucan fiber can help to reduce both systolic and diastolic blood pressure.
Go ahead and start your day with a bowl of oatmeal.
Chocolate contain cocoa…
Dark chocolate contain more than 60% of cocoa solid,it has less sugar than the regular chocolate,this sweet product may help to lower blood pressure.
After many proven experimental trials, experts believe that cocoa rich chocolate can help reduce blood pressure in people with hypertension.
Choose the right quality chocolate with a minimum of 70% cocoa and consume a single square daily.
A good source of calcium and potassium..
Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium.
The American heart association has reported that yogurt may reduce the risk of high blood pressure in women.
The researchers found that women who consume five or more serving of yogurt each week showed a 20% reduction in the risk of hypertension,when compared to women who rarely take yogurt.
This results is not the same with men, take unsweetened yogurt with fruits,nuts and seeds.
Garlic produces allicin…
Allicin is a compound produce when garlic is crushed or chopped,it is found to reduce inflammation and offers antioxidant benefits, allicin which is considered to be the major biologically active component of garlic.
Research suggest that allicin may help regulate blood pressure and may be as effective as medication for treating hypertension.
Studies reported that garlic extract reduce both systolic and diastolic blood pressure in hypertensive people.
Watermelon contain potassium, magnesium…
The amount of potassium and magnesium present in watermelon is very beneficial in terms of lowering blood pressure.
Potassium is considered to be a vasodilator, because it releases the tension on blood vessels and arteries thereby stimulating blood flow and reducing stress on the cardiovascular system.
The carotenoid present in these fruits also prevent hardening of artery walls and vein, thereby helping to reduce blood pressure.
Seeds are high in potassium, magnesium..
Unsaited seeds are rich in potassium, magnesium and other minerals known to reduce blood pressure.
It cotain polyphenols…
A recent research study suggest that a Mediterranean diet comprising of food rich in unsaturated fats, found in olive oil and nut,may help protect you from hypertension.
Olive oil is an example of healthy fat that contain polyphenols, that may help reduce blood pressure
Polyphenols is a type of natural plant compound with powerful antioxidant properties, they’re type of micronutrients that contain health promoting property, being rich in antioxidant can help fight off harmful free radical and prevent damage to cells.
Pomegranate with its antioxidant content…
One study concluded that drinking a cup of pomegranate juice daily for four weeks can lower high blood pressure within a short time
The antioxidant properties of the fruit is what is found responsible for this result.
Foods to avoid..
Large consumption of alcohol can cause a dramatic increase in blood pressure,it can also increase the risk of heart Failure, stroke, Obesity and cancer.
Sodium had been found to be able to significantly raise blood pressure through research, meanwhile lowering sait intake by 4.4 gram daily can reduce systolic and diastolic blood pressure.
In a research finding of five trials, drinking up to two cups of strong coffee had been found to increase both systolic and diastolic blood pressure for three hours after consumption.
Garlic allium complex..
Garlic Allium Complex has been developed to bring all the heart health benefits of garlic at clinically significant levels:
- May help retain normal cholesterol and blood pressure levels
- Support health circulation and may assist blood clotting
- Natural antimicrobial properties
- 4,200mcg of allicin from pure garlic extract in each serving,with bioactive compound from onions,chives,and leets.
- Exclusive targeted delivery technology take garlic’s active allicin directly to your intestines, eliminating aftertaste and maximising absorption.
- Special no-odour formula minimizes garlic breath.
Tested and proven neolife products that have been in existence for over 50 years.
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