High blood pressure also known as hypertension is a disease affecting millions of people worldwide. When the heart starts pumping blood at a higher pressure than the normal levels, the condition is known as high blood pressure. This problem causes the arteries to be damaged and increases the risk of stroke, kidney failure and heart diseases. High blood pressure is a silent predator which affects people without letting them know. But the upside is that there are certain foods that actually help to keep your blood pressure in check and also aid in lowering down high blood pressures.
These few simple diet tips can ensure that you get an average blood pressure reading every day.
Cutting down on your daily salt consumption:
The quickest method of lowering down your blood pressure is to reduce your salt intake. Salt is responsible for retaining water in the body. High salt levels mean excess water is stored in the body which leads to high blood pressure. But our salt intake is not only limited to the salt we use in cooking or while at the table. There are many foods which have hidden salt in it for example bread, biscuits, pizza, rolls, breakfast cereals etc. Cutting down on them can also make a big difference in your readings.
To avoid eating too much salt a day, stop cooking your food in salt. Use minimal salt and instead add healthy seasonings like oregano, thyme, dried rosemary, vinegar or turmeric. Add flavor to your salt free dishes by putting your own culinary expertise at test. Eat sodium free food which is nutritious for your health and your heart alike.
Indulging dark chocolate:
Who is not magnetized to chocolates? Research shows that the flavanoids in dark chocolate are chemicals which help to shield our body against heart disease and stroke. One study concluded that a tiny piece of dark chocolate helped to lower blood pressure levels greatly without causing any side effects. But be careful with your dark chocolate shopping. Purchase dark chocolate which consists of at least 70% cocoa. Avoid overdoing it as excess chocolate consumption can increase your calories at a dumbfounding pace which in turn can lead to obesity.
Befriending fruits and vegetables:
Most of the fruits and vegetables are naturally low in sodium and make up a great blood pressure friendly meal. Fruits like bananas, apples, melon, oranges, mangoes, berries, grapes and pomegranate all help to lower down blood pressure providing vital nutrients to the body and keeping your sodium levels under control.
Fresh vegetables like tomatoes, broccoli, spinach, carrots, cabbage and onions can all be tossed and cooked up in to a great vegetable curry. You can also make a great sandwich out of spinach, tomatoes, cabbage, onions and potatoes. Since potatoes are an excellent source of potassium and potassium plays a pivotal role in ridding the body of excess water, potatoes are a must include vegetable for your blood pressure friendly diet.
Skimmed milk favor:
Skimmed milk is enriched with calcium and vitamin D, both of which have been proven to help reduce blood pressure levels by 4-10%. A glass of skimmed milk a day goes a long way in combating with high blood pressure. So do yourself one favor with this ultra nutritious drink.
Dropping alcohol for a healthy heart:
Excessive alcohol has shown to explode blood pressure levels to dangerous heights. In the long run, alcohol also increases the risk of diabetes and other heart diseases. Drinking alcohol in moderation is definitely a positive step towards keeping your blood pressure from spiking up.
Simple diet changes can make great differences in your life. There is no short cut to healthy living. It is only possible if you have the willpower to choose rightly!