High blood pressure, also known as hypertension, refers to the pressure of blood against your artery walls. It is a serious condition that raises the chances of heart failure, kidney failure, stroke, and other problems.
A normal blood pressure reading or numbers
should be less than or equal to 120/80 mm Hg. If blood pressure is more than 130/80
mm Hg then it is considered to be high. If your reading is above normal but less
than 130/80 mm Hg, you come into the category of elevated blood pressure. This
means that you’re at risk for developing high blood pressure.
However, the exact cause of blood
pressure is being unknown, but some risk factors that cause blood pressure are
cigarette smoking, vitamin D deficiency, High salt intake, high-stress level, age,
Kidney disease family history, etc.
It is also called “silent killer”
because it often has no warning signs and symptoms and can go unnoticed. But some
signs that don’t occur until it has reached a severe or life-threatening stage
are dizziness, heaviness in the head, nose bleed, shortness of breath, visual
changes, headaches, etc.
Lower High blood pressure Naturally
If you have high
blood pressure, there are things you can do to bring it down. Read on to learn which foods can help
you lower high blood pressure naturally.
Beets are high in nitric oxide, which can help widens your blood
vessels and aid blood flow. The nitrates in beetroot juice lowered the blood
pressure within just 24 hours.
Drink a glass of beetroot juice daily will
help keep blood pressure at a lower, healthier level.
The bitter flavor of the broccoli is actually
amazing for health.These cruciferous veggies contain a high amount of minerals
magnesium, calcium, and potassium that make broccoli such an awesome food for reducing
blood pressure. Plus, broccoli is rich in compounds that help reduce damage to
arteries which play a major role in high blood pressure, cardiovascular
disease, and stroke.
Regular consumption of broccoli is also effective for reducing weight.
Regular consumption of bananas helps people to
control high blood pressure. They are rich in blood pressure-lowering potassium,
which lessens the effect of sodium.
Eat 1 or 2 bananas daily. Along with bananas,
you can try dried apricots, orange juice, spinach, zucchini, baked sweet potatoes,
raisins, currants, cantaloupe, and winter squash.
Eating dark chocolate not only gives you great
taste but also provides great benefits. Chocolate and cocoa are rich in
antioxidants called flavanols, which make blood vessels more elastic and prevent
you from high blood pressure.
Stick to an ounce or less a day and make sure
it contains at least 70 percent cocoa.
Celery is advised because the high level of
the phytochemical 3-N-butylphthalide present in celery greatly helps control
high blood pressure. It helps to relax the muscles around the arterial walls
and allowing the blood to flow in without difficulty.
Consume 1 stalk of celery along with a glass
of water daily. Alternatively, you can also munch on celery throughout the day
or add it to your salad to cleanse your system.
White beans are a good source of blood
pressure-regulating minerals magnesium, calcium, and potassium. In fact, high
amounts of those three minerals are a telltale sign of many foods to lower
Just one cup contains 30 percent of the
magnesium, 13 percent of the calcium, and 24 percent of the potassium needed
for your daily recommended servings.
Berries, especially blueberries, are linked
to lower blood pressure and hypertension. It is rich in natural compounds
called flavonoids. These compounds are beneficial to prevent hypertension due
to the presence of antioxidants.
It is easy to add blueberries, raspberries,
and strawberries to your diet. You can put them on your cereal in the morning,
or keep frozen berries on hand for a quick and healthy dessert.
Watermelon seeds help widen the blood
capillaries due to the cucurbocitrin compound available in it. This compound
also helps improve kidney functioning resulting in reduces blood pressure
levels and also helps a lot with arthritis.
Gently crush the watermelon
seeds. Add 2 teaspoons of crushed watermelon seeds to 1 cup of boiled water. Steep
it for about half an hour, and then strain it. Take 4 tablespoons of this water
at regular intervals throughout the day.
Both raw and cooked Garlic helps control high
blood pressure and at the same time reduce cholesterol levels.
Eat 2 to 3 crushed garlic cloves daily. Alternatively, you can also mix 5 to 6 drops of garlic juice in 4 teaspoons of water and take it thrice a day.
The Bottom Line
Through these remedies or by following a heart-healthy diet, you can reduce your risks for hypertension and promote good health overall.