Foods Vegetables and fruits that reduce and cure high blood pressure

High blood pressure is one of the biggest health risks that faces the global population today. Some would say it's almost an epidemic. High blood pressure can cause countless problems like diabetes , stroke, heart disease, kidney failure and even death!

Hypertension commonly known as high blood pressure, is a health ailment that causes your blood to flow through your arteries at a higher than normal pressure. High blood pressure can also damage your arteries and lead to heart disease and stroke.

How high should your blood pressure be?According to the American Heart Association, 120/80 is considered to be the normal limit. The range between 120/80 - 140/90 is referred to as 'pre-hypertension' and anything over 140/90 should be addressed.

It's important to note that one reading does not indicate that you suffer from high blood pressure. The numbers need to be steady overtime.

Possible Causes for High Blood Pressure

While the exact cause of hypertension remains unknown, a few facts have been identified by health experts are:

Excess consumption of salt

Lack of exercise

Unhealthy diet

Genetic predisposition. 

Other factors that increase the odds are: cigarette smoking, binge drinking, obesity and stress. A recent study pointed out that processed or canned foods and drinks might contribute  to hypertension increase.

How to Control High Blood Pressure

Over time, unaddressed elevated blood pressure can have catastrophic consequences on your health. So here's a checklist of things you can do to keep it under control:

1. Eat less salt: We have been told over and over again that too much salt can cause a spike in blood pressure. While a vast majority of research shows that with a drop in sodium consumption you may say a drop in blood pressure, it can differ from person to person.  

2. Keep calm: Stressful situations pump up the blood pressure so keep calm: Stress does elevate your blood pressure and for those suffering from hypertension, stress can also cause some kind of cardiovascular damage.

3. Exercise: Exercise to stay fit and to keep your blood pressure within recommended levels. Indians are used to snacking, especially on fried food and.

 So some form of exercise is recommended. Also, Belly fat may trigger high  blood pressure.

4. Sleep : If you don't want to lose sleep over high blood pressure, then get at least 6-7 hours of sleep every night. Studies have found that the fewer hours of sleep you get, the higher your blood pressure is. 

5. Quit or reduce your alcohol intake. Quit smoking because nicotine is said to increase blood pressure.

6.Caffeine: Say goodbye to your caffeine fix. According to Mayo Clinic, caffeine can cause a short but dramatic increase in your blood pressure.

Hypertension is dangerous, because it usually shows no signs or symptoms and can cause a stroke in its complete silence. According to many nutritionists the key to deal with high blood pressure is to alter your eating habits and consume foods that are rich in potassium and low in sodium.

Foods Vegetables and fruits  that  Control High Blood Pressure

People who have hypertension can normalize their blood pressure with some modifications in their diet. A diet rich in vegetables and fruits is the cure. Add these vegetables and fruits to your blood pressure diet and control high blood pressure.

Watermelon

It contains an amino acid called L-citrulline, which has proven to lower blood pressure. Watermelon is a heart health promoting food loaded with fiber, lycopenes, vitamin A and potassium.

All these nutrients have blood pressure-lowering effects. Add  this delectable fruit to your diet and wait for the miracle  to happen!

Beetroot Juice for High Blood Pressure

beetroot for high blood pressure
Lower your blood pressure with beetroot, one of the crucial ingredients of high blood pressure diet. Beetroot juice aids blood flow and gives a boost to your heart.

According to a research, beetroot juice is rich in nitrate and has the same effect as consuming a nitrate tablet. Avoid the artificial flavoring juice and squeeze fresh juice from the raw vegetable.

Salmon, mackerel and fish that is rich in omega-3's

Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. 

Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.

One benefit of preparing fish is that it’s easy to flavor and cook. To try it, place a fillet of salmon in parchment paper and season with herbs, lemon, and olive oil. Bake the fish in a preheated oven at 450°F for 12-15 minutes.

Garlic and Herbs 

One review notes that garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.

Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt intake. Examples of herbs and spices you can add include basil, cinnamon, thyme, rosemary, and more.

Spinach

This green leafy delight is low in calories, high in fiber, and packed with nutrients like potassium, folate, magnesium - key ingredients for lowering and maintaining blood pressure levels.

 Did you know that half a cup of cooked spinach provides around 12% of an adult's recommended daily calcium intake? Need an easy way to eat more of this great green? Add fresh spinach leaves to salads or sandwich. 

Olive oil

Olive oil is an example of a healthy fat . It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.

Olive oil can help you meet your two to three daily servings of fat as part of the DASH diet (see below for more about this diet). It’s also a great alternative to canola oil, butter, or commercial salad dressing.

Carrots

The cure for high BP might be one carrot away! Carrots are high in potassium and beta-carotene which have been shown to be effective in reducing high blood pressure. Carrot juice also helps maintain normal blood pressure by regulating heart and kidney functions.

Pomegranate 

Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.

Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.


Broccoli

Broccoli- vegetable for high blood pressure
Eating broccoli may help lower the symptoms of hypertension.

Broccoli is said to be one of the most health promoting foods to tackle hypertension. Broccoli can significantly reduce blood pressure as it is packed with beta-carotene and vitamin C.

It helps regulate blood sugar and insulin and also helps boost immunity. Other veggies with same properties are spinach, carrot and kale.

Celery

Medicine practitioners have used celery for reducing high blood pressure for ages! Research has shown that eating as few as four celery stalks a day can reduce high blood pressure. 

It contains phytochemicals known as phthalides that relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure.

Sunflower Seeds

Sunflower seeds are rich in vitamin E, folic acid, protein and fiber. Just a handful of sunflower seeds help to lower your blood pressure and promote your heart-health.

They are also a great source of magnesium and they make a nutritious snack - but be sure to buy them unsalted in order to minimize your sodium intake.

Oatmeal

Eating a diet high in fiber & whole grains helps your body maintain a healthy blood pressure and oatmeal does just that! It helps reduce both your systolic and diastolic pressure.

This low-sodium food can be prepared as a hot cereal and topped with fruit or used in

pancakes. You can also add it to many baked goods.

Potato
potato- vegetable for high blood pressure
Potatoes are notorious for making you gain weight, but they are also a rich source of potassium and magnesium and are low in sodium.

 Potassium helps keep blood pressure at bay while magnesium helps improve body’s immunity. Some researches show that purple potatoes are quite effective to reduce high blood pressure without weight gain.

Peas and Beans
Peas and Beans for high blood pressure
Beans are an excellent source of the two important minerals that help lower blood pressure- potassium and magnesium. Whereas, proteins present in peas are found to lower high blood pressure in the body.

Beans- including black, white, lima beans and kidney beans- are chock-full of soluble fiber, potassium and magnesium. These are all excellent ingredients to lower blood pressure and improve overall heart health.
Plant based diet and diet high in vegetables is strongly beneficial for high blood pressure.

These vegetables are rich in potassium and low in sodium and are known to be the best hypertension cure.

Banana
These portable, easy-peel fruits aren't just sweet and low in sodium; they're also rich in potassium which helps lower blood pressure. To incorporate more bananas into your diet- add it to your cereal, cake, bread, smoothies and milkshakes. Or try grilling or sauteing banana  halves, then top it with a scoop of frozen yogurt.

Berries
Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure.

Blueberries, raspberries, and strawberries are easy to add to your diet. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.Avocados

The oleic acid found in avocados can reduce high blood pressure and cholesterol levels. Avocados also contain potassium and folate, which both essential for heart health. It is rich in vitamins A, K, B & E and are loaded with fiber.

Oranges
This super rich vitamin fruit - is another food you must indulge in to lower your blood pressure. Opt in for a glassful of orange juice or eat the whole fruit to load yourself with fiber and vitamin C.

Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.

Pistachio
Pistachios are a healthy way to decrease blood pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate. One study found that a diet with one serving of pistachios a day helps reduce blood pressure.

You can incorporate pistachios into your diet by adding them to crusts, pesto sauces, and salads, or by eating them plain as a snack.

Leafy Greens
Leafy greens, which are high in potassium, include:

romaine lettuce

arugula

kale

turnip greens

collard greens

beet greens

Swiss chard

Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.