10 things you could Eat to Control Your Blood Pressure
- Anil Dev G
- Jun 17, 2022
- 1 min read
Updated: Jun 23, 2022
One's Lifestyle and diet invariably have a telling effect on blood pressure. High blood pressure, or hypertension, is a dire
ct outshot of lifestyle disorders in many cases and is one of the commonplace conditions among Indians. Beyond other treatment discourses, healthy eating also plays an important role in managing and preventing hypertension.
What do you prefer for Breakfast?
A Bowl of Fruit and Cereal
A Full Cooked Meal
Let us take a look at the top 10 fruits and vegetables that help lower blood pressure:
1. Avocados
Avocados are rich in folate and potassium, two of the most important essentials for a healthy heart.
2. Bananas
Consuming bananas is easy. They are portable and can be comfortably carried to your workplace. You can share some with your colleagues as well. At home, you could have bananas with cereals or as smoothies or milkshakes.
3. Beetroot
Beetroot, the crimson red vegetable is well recognized for being rich in nitrates. By improving the blood flow, it relaxes the blood vessels.
4. Carrots
With the high content of beta-carotene and potassium in carrots, blood pressure reduces. Consuming carrot juice also works well in this regard.
5. Celery
Celery has historically been used for the discourse of high blood pressure, and the vegetable finds similar applications to date. As per medical researches, when one consumes as few as four celery stalks in a day, blood pressure reduces.
6. Lentils and Beans
Rich in potassium, magnesium, and fiber, lentils and beans help with the regulation of blood pressure. They should be a part of one's everyday diet. As per Dietary Approaches to Stop Hypertension (DASH) diet, a healthy eating plan meant to conquer hypertension, one should consume 1/2 cup of cooked legumes (dried beans or peas) every day. This may be replaced with 2 tablespoons of seeds.
7. Oranges
By consuming oranges, one accesses the highest dose of varied vitamins. One may go for orange juice or consume the peeled fruit as it is.
8. Spinach
The factors that work in favor of spinach are that they are high in fiber while being low in calories. Spinach, similarly, is high in magnesium, folate, and potassium. With merely half a cup of cooked spinach, you could get 12% of an adult’s daily calcium intake.
9. Tomatoes and Tomato Products
Nutrients in tomato products include potassium and carotenoid pigment lycopene, which helps keep the heart healthy. This helps prevent hypertension.
10. Watermelon
L-citrulline, present in Watermelon works effectively for lowering blood pressure. Watermelon is your preferred health food, high in potassium, Vitamin A, lycopene, and fiber.
Vote for the Fruit or Vegetable you like.
Avocado
Banana
Beetroot
Celery
In a recently published study by Harvard review, DASH diet, Nordic diet, and Mediterranean diet significantly lower systolic BP and diastolic BP by 4.26 mm Hg and 2.38 mm Hg, respectively. One should work towards lo
wering high blood pressure with the aid of a balanced lifestyle and a healthy diet before it is too late. Then, countering sodium intake is one of the best ways to keep a check on hypertension. One could accomplish the same by using low-salt flavoring for food and reading food labels and choosing low-sodium or no-salt-added options. For the best result, a nutritious diet should be complemented with regular exercise.
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