5 Food To Must Eat To Keep Blood Pressure Regulated

By: Shweta Mon, 16 Aug 2021 00:31:17

5 Food To Must Eat To Keep Blood Pressure Regulated

Eating a heart-healthy diet is important for managing your blood pressure and reducing your risk of heart attack, stroke and other health diseases.In most cases, the actual causes of high blood pressure cannot be distinctively identified.

The foods you consume can largely affect your blood pressure in good ways and bad. It is popularly said that, ‘You are what you eat,’ and it is true when it comes to blood pressure. If you are consuming foods that result in weight gain, it can shoot up your blood pressure, likewise a dramatic weight loss can cause your blood pressure to reduce. On the other hand, some foods can directly affect your blood pressure, raising or lowering it.

When it comes to regulating blood pressure, there are lot of foods that are a strict no, however, here is a list of foods that can be good for you if you want to lower your blood pressure:

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* Dairy

Milk products contain key blood pressure–lowering nutrients, including calcium, potassium and magnesium. Including skimmed milk and yogurt into your diet can be helpful in lowering blood pressure. If you prefer flavoured yogurt, make sure to check the sugar content of the yogurt before making the purchase.

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* Eggs and fish

Fatty fish like salmon, mackerel, sardines, trout, shrimp, etc. are good source of omega-3 fatty acids which lowers your risk of heart disease, and gets your blood pressure into a healthy range. Eggs are powerhouse of protein whichhelp improve both your cholesterol and your blood pressure.

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* Fruits

An apple a day can keep high blood pressure away, regular consumption of apples work well in a good way to stave off the blood pressure issues even if you are not suffering from it right now. Other great options are blueberries which are rich in potassium and antioxidants and can help lower blood pressure while maintaining overall health. Another fruit rich in potassium is figs which can make a great snack for mid-meal cravings. Other fruits great for lowering blood pressure are strawberries, watermelon, pink grapefruit, tart cherries, mangoes and apricots.

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* Vegetables and condiments

Spinach provides folic acid and potassium, it also flushes out the bad stuff, like excess sodium. Including garlic in your diet can alsoboost nitric oxide levels, which helps your blood vessels relax. That means your heart doesn’t have to work as hard.Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits and can help regulate blood pressure. Richly coloured green, orange, and red items like greens, carrots, pumpkin, beet root, etc., are high in potassium and minerals that help lower blood pressure.

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* Plain rice and potatoes

Brown rice as compared to white rice is a significantly better source of minerals like potassium and magnesium which helps lower the blood pressure. Likewise, baked white potatoes can also promote heart health by supplying the required potassium and magnesium.

Additionally, if you suffer from high blood pressure, you must consider lowering your intake of fat, salt and calories. It is also helpful if, on a regular basis, you use less oil, butter, margarine, shortening, and salad dressings. You can use spices and herbs, vinegar, lemon or fruit juices instead to flavour your food.

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