Best Foods to Fight Hypertension

Best Foods to Fight Hypertension

Hello Friends, Today i m going to tell you Best Foods to Fight Hypertension. This is the Best Foods to Fight Hypertension. So you can check Best Foods to Fight Hypertension Below Here. Hypertension, otherwise known as high blood pressure, is a condition in which the pressure of blood in the arteries is consistently elevated. A slew of new studies on foods and hypertension suggest it may be easier than you thought to reduce high blood pressure. Skip the pharmaceuticals and eat more of these foods for an easy (and delicious) way to help lower your blood pressure numbers. Plant-based diets and diets high in fruits and vegetables are strongly associated with lower blood pressure, so much so that the National Institutes of Health (NIH) officially recommends adopting healthy eating practices as one of the primary actions to take to prevent or lower high blood pressure and hypertension. Prevention is the best cure! DASH, which stands for “Dietary Approaches to Stop Hypertension,” is the eating plan recommended by the NIH (National Institute of Health).

For adults under 65, it’s that first number in your blood pressure reading that may be the best indicator of future heart problems or even premature death. A normal reading is around 120/80. If that first number is 140 or higher, you have reason for concern. For those 65 and older, however, it’s a trickier situation. Readings may vary more and doctors need to be careful in prescribing blood pressure medication for older patients.

The risk of developing hypertension naturally increases for everyone as they age, so use prevention as your cure by exercising regularly, and avoiding excessive salt, alcohol and tobacco. Using food as your medicine is one safe, effective way to decrease blood pressure for all age groups as they work naturally to dilate blood vessels so the heart doesn’t have to work so hard.

Blueberries to Fight Hypertension
Just one serving of blueberries a week can help cut your risk of high blood pressure. Blueberries, as well as raspberries and strawberries, contain natural compounds called anthocyanins that protect against hypertension, according to a recent British and American study of about 157,000 men and women published in the American Journal of Clinical Nutrition.

Cereal thriller to Fight Hypertension
Having a bowl of breakfast cereal, especially whole-grain, high-fiber cereals like oatmeal, oat squares, bran flakes or shredded wheat, can reduce your chance of developing high blood pressure, Harvard University researchers recently found. Plus, the more servings of cereal you eat a week, the greater the benefits. Add to that the recent research on blueberries, and you could double your health rewards by topping your cereal with berries.

Potatoes to Fight Hypertension
Potatoes are high in both potassium and magnesium, two minerals that can help to lower your blood pressure. They are also high in fiber, which is necessary for an overall healthy diet. Enjoy a baked potato as the centerpiece of your dinner. Instead of fattening and salty butter and sour cream, try adding plain yogurt or salsa for flavor.

Beets to Fight Hypertension
Researchers at the Queen Mary University of London found that patients with high blood pressure saw significant improvements in blood pressure from drinking beetroot juice. The study authors concluded that it was the nitrates in the juice that brought down the participants’ blood pressure within just 24 hours.

You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or when added to stir-fries and stews. Remember to use caution when handling beets—their deep red color will stain your hands and clothes.

Banana to Fight Hypertension
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.

Spinach to Fight Hypertension
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 sandwiches.

Yogurt for Calcium to Fight Hypertension
Yogurt is a good source of calcium — one 6-ounce serving provides 300 milligrams, which is almost one-third of an adult’s recommended daily intake. Calcium deficiency can be a contributor to high blood pressure. “A lot of people associate calcium with something that children need and stop consuming calcium as an adult, but the adult body still needs it,” Dean says. Yogurt is a low-sodium food that’s great straight out of the container, but you can also use it as a creamy addition to a smoothie — just mix a cup with diced portions of your favorite fruit in the blender.