Today we will talk about how we can Reduce Blood Pressure with the help of Food. As we know the world is full of tension and mentally not stable regarding their health. So we will tell you easy and lazy ways so that without disturbing your normal routine you can reduce blood pressure with food.
Before jumping to the list of ways and Foods that Lower Blood Pressure let's dig into the problem from where the blood pressure increases or lower.
Before jumping to the list of ways and Foods that Lower Blood Pressure let's dig into the problem from where the blood pressure increases or lower.
What is Blood Pressure?
High blood pressure, or hypertension, occurs when your blood pressure increases to unhealthy levels. Your blood pressure measurement takes into account how much blood is passing through your blood vessels and the amount of resistance the blood meets while the heart is pumping. Narrow arteries increase resistance. The narrower your arteries are, the higher your blood pressure will be. Over the long term, the increased pressure can cause health issues, including heart disease.Diet to Lower Blood Pressure
1. Bananas
Banana is a good source of fiber and antioxidants, so experts recommend hypertension and foods to eat to lower blood pressure patients to eat bananas to stay healthy. Apart from this, sodium is also found in very small amounts in bananas, high blood pressure patients are advised to avoid taking sodium. Potassium present in bananas acts as a vasodilator, which reduces the effect of sodium and removes excess sodium from the body via urine.
2. Skim milk and yogurt
Skim milk contains the calcium and in low fat which one of the low-pressure diets and these are helpful for diet and you can opt for yogurt if you don't like milk. Studies revel by the American Heart Association, women who ate five or more serving of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.
3. Beets
Researchers at the University of London have included patients who drink beet juice daily. He has found a bp control foods decrease in high blood pressure in patients who drink beet mix juice [with carrots or apples] daily. According to the study, drinking only two cups of beet mix juice daily can keep low blood pressure and control.
4. Kiwis
A daily serving of kiwis (bp control fruits) can help reduce blood pressure in people with mildly elevated levels, according to the results of one study.
They found that eating Four kiwis a day for 7 weeks resulted in a more significant reduction in both systolic and diastolic blood pressure, compared with eating one apple a day for the same period. The authors suspect that the bioactive substances in kiwis caused the reduction of food for low blood pressure.
Kiwis are also rich in vitamin C, which may significantly improve blood pressure readings in people who consumed around 500 mg of the vitamin every day for about 8 weeks.
5. Oats
High blood pressure is very dangerous for our heart, if it is not stopped in time, it can also kill a human being. Oats are the best way to avoid this. Eating oats reduces the risk of high blood pressure because it contains fiber which keeps cholesterol under control and it suggests good food for low bp.
6. Leafy greens
Leafy greens, which are high in potassium, include:
- romaine lettuce
- arugula
- kale
- turnip greens
- collard greens
- spinach
- beet greens
- Swiss chard
Frozen vegetables contain as many nutrients as fresh vegetables, and they’re easier to store.
7. Berries
Study shows that more than 30000 people with hypertension who has the highest intake of anthocyanins - mainly from blueberries and strawberries had an 8% reduction in the risk of blood pressure compared to vice-versa.
8. Garlic
What measures do you take if you have high blood pressure and low blood pressure? Do you keep sitting only with the help of medicines, but consuming more medicines can also cause harm.
Garlic can be used not only for cooking but also for controlling foods that lower blood pressure quickly. You will be surprised to know that by consuming garlic, your blood pressure remains in control.
Some research suggests that garlic increases the body’s production of nitric oxide, which helps the smooth muscles to relax and the blood vessels to dilate. These changes can reduce hypertension.
9. Dark chocolate
Dark chocolate contains a significant amount of antioxidants, which are considered beneficial for health also the type of food to reduce bp.
A team of Swedish researchers has revealed that 'dark chocolate' affects the body in the same way as a drug used to control blood pressure. The lead of the study team, Ingrid Persson, said that dark chocolate contains 70% of 'cocoa', which contains a lot of catechins and procyanidins that affect blood pressure.
10. Watermelon
High BP is controlled by eating watermelon daily. It increases the blood pressure in the arteries, due to which the heart has to work more than normal. This problem is usually due to eating more fried and greasy food and not doing manual labor. Doctors are highly recommending for watermelon fruits for low bp.
The mice who drank the solution also had 50 percent less low-density lipoprotein cholesterol, which many describe as bad cholesterol, and they showed 30 percent less weight gain than the control animals.
To boost watermelon intake, add the fruit to salads and smoothies, or enjoy it in a chilled watermelon soup.
11. Pistachios
Pistachios are healthful nuts that may decrease hypertension (reduce blood pressure). Put pistachios in a glass of water and keep it soaked overnight and after breakfast in the morning drink this water and eat pistachios. To get complete relief from high blood pressure, take this prescription for about three months.
For better results, change your diet with this recipe, do not eat too many fried things, and exercise daily. People who are overweight do not consume too much fat. With this, the patient should also continue his medicine and when high blood pressure starts decreasing, the medicines should be reduced gradually.
12. Pomegranates
Pomegranates juice to lower blood pressure is believed to reduce blood pressure by reducing levels of Angiotensin-converting enzyme (ACE). ACE is a protein that plays an important role in controlling blood pressure by controlling the size of blood vessels in the body.
Whole pomegranates can be enjoyed whole, some people prefer juice. When buying pre-packaged pomegranate juice, check to ensure that there is no added sugar.
High Blood Pressure Diet Menu
We need to strictly follow the above chart for High Blood Pressure Diet Menu so that we can balance our life without blood pressure. The details need to follow as below:
Morning light breakfast which contains the Pistachios and other foods as mention after that eat food to control high bp as listed above like fruits and fruit juices and vegetables.
Morning light breakfast which contains the Pistachios and other foods as mention after that eat food to control high bp as listed above like fruits and fruit juices and vegetables.
| Sunday | |
| Breakfast (8:00-8:30AM) | 2 paratha(aloo/mooli/onion) with 2 tsp groundnut chutney |
| Mid-Meal (11:00-11:30AM) | 1 banana |
| Lunch (2:00-2:30PM) | 1 cup rice+2 chapathi+fish-tuna (100gm) curry+cabbage and green peas sabzi |
| Evening (4:00-4:30PM) | 1 cup boiled green gram sprouts with lemon+ 1 cup green tea |
| Dinner (8:00-8:30PM) | 3 chapathi+1/2 cup bitter gourd(karela) sabji+1/2 cup vegetable salad |
| Monday | |
| Breakfast (8:00-8:30AM) | 1/2 cup Oats in 1 glass toned milk |
| Mid-Meal (11:00-11:30AM) | 1 wedge(100gm) watermelon |
| Lunch (2:00-2:30PM) | 4 chapathi+1/2 cup cluster beans curry+1/2 cup capsicum paneer sabji+ 1 glass buttermilk |
| Evening (4:00-4:30PM) | Avocado(50gm) whole wheat bread(3 slices) sandwich+ 1 cup green tea |
| Dinner (8:00-8:30PM) | 3 chapathi+1/2 cup Snake gourd sabji+1/2 cup vegetable salad |
| Tuesday | |
| Breakfast (8:00-8:30AM) | 3 rice dosa+1/2 cup sambhar+1tsp pudina chutney |
| Mid-Meal (11:00-11:30AM) | 100gm pomegranate |
| Lunch (2:00-2:30PM) | 1 cup rice+2 chapathi+1/2 cup yam (jimikand) curry+1/2 cup ivy gourd(parmal) sabji+1 glass buttermilk |
| Evening (4:00-4:30PM) | 3 Cracker biscuits+ 1 cup tea/milk(toned) |
| Dinner (8:00-8:30PM) | 3 chapathi(multigrain-wheat;jowar;bajra)+lauki sabji+1/2 cup vegetable salad |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Vegetable sandwich with 4 whole wheat bread slices+cucumber, tomato, onion,lettuce |
| Mid-Meal (11:00-11:30AM) | 1 medium size apple |
| Lunch (2:00-2:30PM) | 1 cup rice+2 chapathi+1 portion(100gm) grilled/stewed-tuna fish+1/2 cup rajmah curry |
| Evening (4:00-4:30PM) | 1 bowl unsalted pop corn+1 cup tea/milk(toned) |
| Dinner (8:00-8:30PM) | 3 chapathi+1/2 cup raw banana sabji+1/2 cup vegetable salad |
| Thursday | |
| Breakfast (8:00-8:30AM) | 1 cup broken wheat upma with vegetables+1 glass toned milk/1 cup tea |
| Mid-Meal (11:00-11:30AM) | 100gm musk melon |
| Lunch (2:00-2:30PM) | 4 chapathi+1/2 cup french beans curry+1/2 cup colocasia(arbi) sabji+ 1 glass buttermilk |
| Evening (4:00-4:30PM) | 1/2 cup Sweet potato salad+ 1 cup green tea |
| Dinner (8:00-8:30PM) | 3 chapathi+ 1/2 cup ridge gourd(thori) sabji+1/2 cup vegetable salad |
| Friday | |
| Breakfast (8:00-8:30AM) | 4 rice Idly+ 1/2 cup sambhar+1 tsp coconut chutney+1 glass milk/ 1 cup tea |
| Mid-Meal (11:00-11:30AM) | 1 medium-size pear |
| Lunch (2:00-2:30PM) | 4 chapathi+1/2 cup lauki dal+1/2 cup green peas and panner sabji+1 glass buttermilk |
| Evening (4:00-4:30PM) | 1 small fistful (40 gm) of peanuts,almonds,walnuts+1 cup green tea |
| Dinner (8:00-8:30PM) | 3 chapathi+ 1/2 cup bhindi sabji+ 1 cup vegetable salad |
| Saturday | |
| Breakfast (8:00-8:30AM) | 1 cup roasted oats upma with vegetables+1 glass toned milk/1 cup tea |
| Mid-Meal (11:00-11:30AM) | 1 medium-size guava |
| Lunch (2:00-2:30PM) | 1 cup rice+2 chapathi+aloo brinjal sabji+1/2 cup tomato dal+1 glass buttermilk |
| Evening (4:00-4:30PM) | 1 cup boiled bengalgram with lemon+ 1 cup green tea |
| Dinner (8:00-8:30PM) | 3 chapathi(multigrain-wheat;jowar;bajra)+1/2 cup tinda sabji+ 1/2 cup vegetable salad |
Conclusion: Through a heart-healthy diet, you can reduce your risks for hypertension and promote good health overall.
Tags: Heart Disease, Hypertension, Nutrition/ Diet, reduce high blood pressure, fruits for low bp, bp control foods,
