High blood pressure is considered a silent killer because it does not show any symptoms. So, it is very important to regularly check your blood pressure and begin to take actions to controls high blood pressure. This will help reduce your dependence on medication.
Food has a significant impact on your blood pressure. Following list of 7 food items that reduce or lower your high blood pressure are scientifically proven in various studies.
1. Leafy Green Vegetables
Any food item that helps to reduce sodium in the body reduces your blood pressure. All potassium rich food items help to achieve that objective. A high potassium to sodium ratio helps to get rid of sodium from the body through the urine resulting in lower blood pressure.
Leafy green vegetables such as lettuce, kale, turnip greens, collard greens and spinach are high in potassium. These vegetables when consumed fresh will produce much better results as compared to tinned. The packed vegetables are added with preservatives. Most preservatives have sodium. So buy fresh and consumed fresh to lower your blood pressure.
Potatoes are high in magnesium and potassium which help to reduce sodium ratio in the food. Potato is also high in fiber, so it gives good overall health benefits.
Eat baked potato dipped in plain yogurt to reduce your high blood pressure as well as improve your metabolism. french fries and potatoes cooked in heavy fats will not give you the desired benefits. In fact it will increase your fat intake and cholesterol levels. The craze of eating salty french fries increases both cholesterol and sodium content in your bloodstream resulting in higher blood pressure. So make sure that you eat potatoes in the right manner and reap the full benefit of its nutrients.
3. White Beans
White beans are full of nutrients including potassium, magnesium and calcium.
White beans are also a great source of vegetable proteins. Cook white beans in a way that you don't have to add any salt or fat. Prepare a dish of boiled white beans with leafy vegetables and baked potato to make it tasty as well as healthy.
All food items rich in flavonoids are good for your overall heart health. All kinds of berries are rich in flavonoids. You can get blueberries, raspberries and strawberries easily everywhere. So go and buy.
You can add berries to your daily breakfast to start your day with blood pressure reducing diet.
5. Beetroot Juice
Beetroot is a great nutritional food item. Roasted beet roots are very tasty, but beetroot can also be consumed in many different ways. For our purpose here we will consider the beetroot juice that gives you immediate blood pressure-lowering benefits.
You can boil one beet root and squeeze the juice out when it is soft. You can add lemon juice and black salt for taste. Both lemon juice and black salt also will be helpful in reducing your blood pressure as well as making the beetroot juice a little more tasty.
6. Plain Yogurt
Plain yogurt is another great remedy to reduce your blood pressure and improve your metabolic health. Yogurt contains calcium, magnesium and potassium. All these magical minerals help to deal high blood pressure.
You can add blueberries, raspberries and strawberries into 200 grams of plain yogurt to make it a part of your normal healthy breakfast.
7. Tree Nuts
While a lot of emphasis is given to eating a low sodium diet, at the same time it is also important to consume a high magnesium diet. Magnesium is required for better functioning of many body processes including metabolism. In fact, if your body metabolism is improved then it has a direct impact on your blood pressure. Better metabolism means lower blood pressure. Cashew nuts and almond nuts are rich in magnesium. Show make these nuts irregular part of your daily diet.
If you add these food items to your daily diet and regularly exercise, sleep on time and eat on time, then your high blood pressure will reduce and over a period of time stabilize at normal levels. Keep monitoring the blood pressure to ensure that the results are in line with the expectation. Keep your doctor in the loop so that you have better protection.