Blood pressure, also known as hypertension or arterial hypertension, is a chronic health disorder. The blood which flows through the arteries exerts a certain amount of pressure on the arterial walls. If this pressure exerted on the arterial walls by the blood rises rapidly and remains high over a period of time, it can lead to a medical condition called high blood pressure. An individual is said have high blood pressure if his / her systolic blood pressure reading is 140 or above and the diastolic blood pressure reading is 90 or above. Simple changes in lifestyle which includes eating food that are rich in specific types of nutrients can help individuals successfully manage high blood pressure.
Beneficial Super Foods Which Help To Control High Blood Pressure
Delicious ripe tomatoes is one the best super foods to fight high blood pressure. Tomatoes are a good source of potassium. In fact, 100 grams of red tomatoes contain nearly 237 mg of potassium. Potassium is a very significant mineral which helps to control high blood pressure by reducing the effects of sodium. Besides potassium tomatoes also contain a powerful antioxidant called lycopene. Medical research has shown that consuming lycopene rich foods like tomatoes can help to bring down blood pressure readings in the long run. Beta carotene and Vitamin E also found in tomatoes has been associated with improved blood pressure levels.
One of the best ways to control high blood pressure is to focus on potassium rich foods. Just 100gms of banana contain a whopping 358 mg of potassium. This important electrolyte (potassium) can help to bring down the sodium levels in the body, while regulating body fluid balance as also the heart function. Eating potassium rich foods like bananas can bring down systolic blood pressure reading by 3mmHg and the diastolic blood pressure readings by 2mmHg. Ideally, people who suffer from elevated blood pressure should consume one banana at least twice a day.
Garlic is a hypertension fighting super food. Consuming garlic regularly can help to bring down systolic and diastolic blood pressure readings. Garlic is a natural blood thinner which helps to decrease the viscosity of the blood. Decreasing the viscous resistance of blood as it flows through the arteries can help to bring down blood pressure readings.
Crushed garlic produces a potent compound called allicin. This powerful antibacterial and anti-fungal rich compound can significantly lower blood pressure reading. To decrease HBP (High Blood Pressure) readings, consume two pods of raw garlic first thing in the morning on an empty stomach.
Consuming fatty fish like wild salmon can help to bring down high blood pressure. Salmon is chock full of two kinds of heart healthy Omega-3 fatty acids, including EPA and DHA. These particular Omega-3 fatty acids EPA and DHA have long been associated lower blood pressure readings. EPA and DHA help to reduce blood pressure readings by decreasing inflammation and lowering triglyceride levels. Furthermore, salmon is also a rich source of potassium. Increasing our intake of potassium rich foods like salmon can help you to maintain healthy blood pressure readings.
Nibble on a celery stick to bring down high blood pressure levels. Celery has long been considered as an excellent natural remedy to bring down blood pressure readings. Celery contains a potent phyto-chemical known as 3-n-butyl phthalides which relaxes the smooth muscles that line the arterial walls. Relaxing the walls of the arteries can improve blood flow and reduce blood pressure levels. Furthermore, celery also contains a plant based antioxidant called apigenin and powerful omega-6 fatty acids which help to control blood pressure levels.
The high potassium levels in celery (260mg per 100gms) can significantly reduce blood sodium levels. This in turn can normalize blood pressure levels.
Succulent watermelon is an important dietary tool in lowering HBP or High Blood Pressure. Watermelon contains a powerful amino acid called L-citrulline. This amino acid is converted into L-arginine by the body. L-arginine helps to maintain healthy blood pressure readings. This juicy fruit also contains abundant amounts of a phyto-nutrient called lycopene. The powerful anti-oxidant and anti- inflammatory properties of lycopene can help to normalize blood pressure levels.
Eating just twenty five grams of almonds will provide you with nearly 176mg of potassium. By increasing the intake of potassium rich foods like almonds you can gradually bring down sodium levels in the body. Decreasing the sodium levels can help you to maintain healthy blood pressure levels. Almonds also contain high grade proteins and healthy monounsaturated fatty acids which help to reduce arterial inflammation. To make a significant change to your blood pressure readings, eat a fistful of unsalted almonds every day.