Here are 5 Powerful foods to support Healthy blood Pressure. Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps it around your body. It’s important because when it’s too high or too low, it can affect your overall functioning of body and effects other various organs.
The main thing in managing it is to get enough sleep and relax. If your mind is relaxed and your stress management is going fine then you can easily balance your blood pressure. Eat a good balanced diet and having a proper weight can help you with that. Avoid alcohol and packaged food to be healthy.
HERE ARE THE FACTORS THAT AFFECT BLOOD PRESSURE
- Being overweight can lead to high blood pressure as your weight puts affects on heart which imbalances the blood pressure.
- Regular exercise can help you manage your blood pressure and helps you to stay active that is good for your heart.
- If your family has anyone with high blood pressure or low blood pressure it can make your vulnerability higher for blood pressure problems.
- With age, blood pressure rises.
- Chronic stress can lead to imbalance of blood pressure and stress affects your mental health.
- High intake of salt, alcohol and packaged food raises the levels of blood pressure.
HERE ARE 5 POWERFUL FOODS TO SUPPORT HEALTHY BLOOD PRESSURE :
APPLE CIDER VINEGAR
BENEFITS :
- It can help lower blood pressure because of its acetic acid content.
- ACV can help lower cholesterol levels, which can reduce the risk of high blood pressure.
- It may help reduce the body’s retention of sodium, which helps control blood pressure.
- It help improve insulin sensitivity and lower blood sugar levels.
- The potassium in ACV might help balance sodium levels in the body.
Dilute it with water before drinking it. Mix 1–2 tablespoons of ACV in a large glass of water.
BANANA
BENEFITS :
- Due to their high potassium content, it support your heart health and manage your blood pressure levels.
- A medium-sized banana contains approximately 400–450 mg of potassium which is very good.
- Potassium helps your kidneys throws out excess sodium from your body that reduce the risk of hypertension.
- Bananas contain small amounts of magnesium making it suitable for maintaining normal blood pressure.
Simply peel and eat a banana or you can make a banana smoothie or you use banana in making healthy muffins.
Recipe for banana smoothie :
SPINACH
BENEFITS :
- Spinach is a nutrient-packed green vegetable that helps in maintaining blood pressure levels.
- Spinach is beneficial for blood pressure is its high content of potassium, it is best potassium-rich foods for heart health and blood pressure control.
- Spinach is also rich in magnesium which helps regulate blood flow.
- Sodium content is low that why helps in reducing high blood pressure. A diet high in sodium can lead to fluid retention making it easier to maintain.
Eat fresh spinach salads and have smoothies which contain spinach.
NUTS AND SEEDS
BENEFITS :
- Nuts and seeds have nutrients, healthy fats, and minerals thus manages hypertension.
- They are excellent source of omega-3 fatty acids, healthy fats help reduce inflammation and cholesterol levels.
- Walnuts are high in omega-3 fatty acids and helps to improve heart function.
- Chia seeds and flaxseeds are also rich in omega-3s.
- Both nuts and seeds are rich in fiber. Flaxseeds, chia seeds, and almonds are great sources of fiber that can help support a healthy heart.
- They contain antioxidants such as vitamin E which fight inflammation in the body.
Tablespoon of chia seeds or flaxseeds can be topped on salads and smoothies. Have in form of snack. Natural and unsweetened nut butter can also be taken.
KIWI
BENEFITS :
- Kiwi is also a great source of vitamin C, an antioxidant that helps reduce inflammation.
- Kiwi is rich in dietary fiber that help in lowering blood pressure.
- Kiwi has a low glycemic index.
- Kiwi is an excellent source of potassium that plays a critical role in controlling blood pressure.
Have kiwi on top of yogurt or oatmeal, or you can have fresh kiwi slices or kiwi smoothie.
Click here to read more about high blood pressure.
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CONCLUSION :
You can pair these powerful foods with some exercises for maintaining blood pressure levels. You should not be overweight for having healthy heart as weight management is very necessary for supporting heart function. Stress management is very important as stress increases blood pressure levels. By having above powerful foods or including these foods in your diet can help you in staying healthy. Regular checkup and monitoring should be done for blood pressure so that treatment can be taken to correct it.