Blood pressure, also known as hypertension or arterial hypertension, is a
chronic health disorder. The blood which flows through the arteries
exerts a certain amount of pressure on the arterial walls. If this
pressure exerted on the arterial walls by the blood rises rapidly and
remains high over a period of time, it can lead to a medical condition
called high blood pressure. An individual is said have high blood
pressure if his / her systolic blood pressure reading is 140 or above
and the diastolic blood pressure reading is 90 or above. Simple changes
in lifestyle which includes eating food that are rich in specific types
of nutrients can help individuals successfully
manage high blood pressure.
1.Tomatoes
Delicious ripe tomatoes is one the best super foods to fight high blood
pressure. Tomatoes are a good source of potassium. In fact, 100 grams of
red tomatoes contain nearly 237 mg of potassium.Potassium is a very
significant mineral which helps to control high blood pressure by
reducing the effects of sodium. Besides potassium tomatoes also contain a
powerful antioxidant called lycopene. Medical research has shown that
consuming lycopene rich foods like tomatoes can help to bring down blood
pressure readings in the long run. Beta carotene and Vitamin E also
found in tomatoes has been associated with improved blood pressure
levels.
2.Bananas
One of the best ways to control high blood pressure is to focus on
potassium rich foods. Just 100gms of banana contain a whopping 358 mg of
potassium. This important electrolyte (potassium) can helpto bring down
the sodium levels in the body, while regulating body fluid balance as
also the heart function. Eating potassium rich foods like bananas can
bring down systolic blood pressure reading by 3mmHg and the diastolic
blood pressure readings by 2mmHg. Ideally, people who suffer from
elevated blood pressure should consume one banana at least twice a day.
3.Garlic
Garlic is a hypertension fighting super food. Consuming garlic regularly
can help to bring down systolic and diastolic blood pressure readings.
Garlic is a natural blood thinner which helps todecrease the viscosity
of the blood. Decreasing the viscous resistance of blood as it flows
through the arteries can help to bring down blood pressure
readings.Crushed garlic produces a potent compound called allicin. This
powerful antibacterial and anti-fungal rich compound can significantly
lower blood pressure reading. To decrease HBP (High Blood Pressure)
readings, consume two pods of raw garlic first thing in the morning on
an empty stomach.
4.Salmon
Consuming fatty fish like wild salmon can help to bring down high blood
pressure. Salmon is chock full of two kinds of heart healthy Omega-3
fatty acids, including EPA and DHA. These particularOmega-3 fatty acids
EPA and DHA have long been associated lower blood pressure readings. EPA
and DHA help to reduce blood pressure readings by decreasing
inflammation and lowering triglyceride levels. Furthermore, salmon is
also a rich source of potassium. Increasing our intake of potassium rich
foods like salmon can help you to maintain healthy blood pressure
readings.
5.Celery
Nibble on a celery stick to bring down high blood pressure levels.
Celery has long been considered as an excellent natural remedy to bring
down blood pressure readings. Celery contains a potent phyto-chemical
known as 3-n-butyl phthalides which relaxes the smooth muscles that line
the arterial walls. Relaxing the walls of the arteries can improve
blood flow and reduce blood pressure levels. Furthermore, celery also
contains a plant based antioxidant called apigenin and powerful omega-6
fatty acids which help to control blood pressure levels.The high
potassium levels in celery (260mg per 100gms) can significantly reduce
blood sodium levels. This in turn can normalize blood pressure levels.
6.Watermelon
Succulent watermelon is an important dietary tool in lowering HBP or
High Blood Pressure. Watermelon contains a powerful amino acid called
L-citrulline. This amino acid is converted into Larginine by the body.
L-arginine helps to maintain healthy blood pressure readings. This juicy
fruit also contains abundant amounts of a phyto-nutrient called
lycopene. The powerful anti-oxidant and anti- inflammatory properties of
lycopene can help to normalize blood pressure levels.
7.Unsalted Almonds
Eating just twenty five grams of almonds will provide you with nearly
176mg of potassium. Byincreasing the intake of potassium rich foods like
almonds you can gradually bring down sodium levels in the body.
Decreasing the sodium levels can help you to maintain healthy blood
pressure levels. Almonds also contain high grade proteins and healthy
monounsaturated fatty acids which help to reduce arterial inflammation.
To make a significant change to your blood pressure readings, eat a
fistful of unsalted almonds every day.
