Though it affects more than one in three adults worldwide, many
people do not know they have high blood pressure because it does not
always cause symptoms.
As a result, it leads to more than nine million deaths every year.
Horrified with these facts, or tensed because you have been diagnosed
with blood pressure recently? Then worry not! We have planned a
very tasty and beneficial way to lower down your blood pressure.
1. Peel down your B.P with bananas
If you want to lower your blood pressure, then bananas are a great
option. They are cheap, available all throughout the year and are
loaded with potassium. Potassium helps to lower your blood pressure
by 2 to 3 points and helps to lower the risk of stroke.
Banana is one of the best foods, as it is loaded with potassium.
Potassium helps the kidney to filter more pressure-boosting sodium
out of your bloodstream and helps tiny blood vessels relax and make
pressure in the artery walls function more efficiently.
2. Watermelon
Watermelon is not just a summer-refreshing food, but it is also a heart
health promoting food. Watermelon is loaded with fiber, lycopenes,
vitamin A and potassium. All these nutrients have blood pressure-
lowering effects.
3. Dark chocolate
Chocolate lovers rejoice! Eating a square piece of dark chocolate
every day, will help to lower down blood pressure readings, because
of their richness in flavonoids - they are the natural compounds that
cause dilation of the blood vessels.
4. Spinach
Popeye's favourite green leafy vegetable - spinach, is loaded with
heart-healthy nutrients. It is low in calories, high in fiber, potassium,
folate and magnesium. All these properties help in maintaining and
lowering blood pressure levels.
5. Grape juice
Sip in grape juice, after your workout to reduce your blood pressure.
Wondering why? Grape juice includes polyphenols, which helps to
lower down the level of your blood pressure considerably.
Polyphenols trigger the production of nitric oxide, which helps to
dilute blood vessels and thus helps to lower blood pressure. Sip in at
least 2 glasses of grape juice every day, but before sipping in loose
out some calories as they are a good calorie source.
GUIDELINES TO MANAGE YOUR BLOOD PRESSURE:
Know your blood pressure Take advantage of any chance you have
to get your blood pressure checked. For example, many pharmacies
have blood pressure devices that you can use for free. Or consider
using a home blood pressure monitor.
Consider high blood pressure to be a reading of 140/90 or greater.
If you have high blood pressure, you need to act. This might mean
just getting another couple readings in the next few weeks. If it is
much above 140/90, call your doctor’s office to arrange an
appointment soon.
Lifestyle changes are important. Since our lifestyles are often what
lead to high blood pressure, changes can help control blood pressure.
Key places to focus are getting more exercise, improving diet, losing
weight if needed, not smoking, and reducing stress.
Tailor treatment to your needs. No matter what the guidelines say,
your blood pressure treatment and goals should be tailored to you
personally. For example, a very old and frail person is more likely to
feel better and have less fall risk with fewer medications and a blood
pressure higher than 150 or even 160.
FOODS THAT SHOULD BE AVOIDED:
1. Pickles
2. Canned soups
3. French fries
4. Whole milk
5. Sugar
6. Alcohol
7. Red meat
8. Table salt
9.Soft drinks
10. Candy
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