High Blood Pressure is attributed to 18% of all deaths around the world. Most of the time, there are no symptoms of high blood pressure and thus it may go unnoticed for years before the tragedy struck. Hypertension could be detected by screening only.
For a healthy individual, the normal blood pressure ranges in between 120/80 in resting position.
What is High Blood Pressure
High Blood Pressure is also known as Hypertension, HBP is a chronic condition when the pressure of blood around the walls of arteries elevates persistently. As mentioned there are no particular symptoms of high blood pressure but, if you are experiencing one or more of these symptoms then you must visit a doctor for a diagnosis.
High Blood Pressure Symptoms
- Severe headache.
- Altered Vision.
- Chest pain.
- Difficulty breathing.
- Irregular heartbeat.
- Pounding in your chest, neck, or ears.
High Blood Pressure Treatment
HBP could be managed by medications and by simple lifestyle modifications. Regular work out, physical work, stress-free life and adopting a healthy diet comprises of lifestyle modifications for hypertension.
Let us discuss top nutritious foods to control High Blood Pressure:
High Blood Pressure Control Diet Food
1. Garlic Reduce High Blood Pressure
The super herb has been used in preparing dishes all around the world but lesser people are aware of its medicinal properties. Garlic is anti-inflammatory, anti-fungal and antibacterial. Allicin and diallyl disulfide are sulfur-containing compounds found in Garlic. These help in increasing the levels of nitric oxide in the blood. It relieves the arteries and increases their elasticity. Eating garlic regularly can reduce the bad cholesterol levels in your body thus regulating the blood pressure. For maximum benefits, 2-3 cloves of garlic must be consumed empty stomach in the morning.
2. Onions to avoid blood clots
Onions are packed with antioxidants and anti-inflammatory properties. The fiber content in onions is high which helps in reducing weight. Quercetin is a component in onions which helps in avoiding blood clots and lowering cholesterol levels. Additionally, it increases the amount of good cholesterol in the blood. A good amount of Potassium is also present in the superfood which is linked with lowering blood pressure. With these properties, onions are amongst top nutritious foods for high blood pressure. Onions must be consumed as a salad for the best results.
3. Apples – High Blood Pressure Home Remedy
This could possibly be the tastiest remedy for controlling blood pressure. Apples are rich in antioxidants and dietary fiber. Apples are good for reducing weight, glowing skin, decreasing bad cholesterol levels and overall health. Consuming apples every day can lower the risk of stroke and other heart diseases considerably. Similarly to onions, apples are also a good source of a flavonoid named quercetin. It helps in relaxing the veins and therefore maintaining the blood pressure.
4. Celery – High Blood Pressure Diet
The leafy vegetable is used for its health benefits for ages now. Celery is rich in vitamins, antioxidants, and minerals. It helps in balancing the digestive system and relieves inflammation. Phthalides is a phytochemical present in celery with relaxes the muscle tissues. It enables better blood flow and lowering the pressure on the walls of the arteries. Adding 4 stalks of celery in your diet could save you from many heart problems.
The superfood is the miracle of nature when it comes to its medicinal properties. Flax seeds are a rich source of dietary fiber, minerals, vitamins and most importantly Omega 3 fatty acids. Omega 3 fatty acids are known for reducing inflammation and sound cardiovascular health. 2-3 tablespoons of flaxseeds daily will help lower blood pressure effectively.
6. Watermelons – Source of Fiber
The heavenly fruit is known for its sweet taste and cooling effects in summers. But there is much more to watermelons. These are an excellent source of fiber, vitamin A, potassium, and lycopene. Potassium is necessary for a healthy heart. At the same time, L-citrulline is a kind of amino acid present in watermelons which lowers blood pressure. Add this fruit to your diet and it may help in reducing weigh too, thus, again helping in regulating hypertension.
7. Avocado for healthy heart
The wonder fruit is rich in vitamins A, B, E & K, and fiber. If you are suffering from hypertension then start eating avocados daily. Oleic acid, potassium, and folate in this fruit are necessary for heart health. Eating avocados daily can reduce blood pressure effectively. Check 7 Reason You Must Add Avocado In Your Diet
Apart from eating these nutritious foods, you must make positive lifestyle changes if you want your heart to be happy. A stress-free life and regular work out provide with necessary conditioning to the heart. At the same time don’t forget to get your blood pressure monitored regularly to avoid any incidents.