The heart pumps blood through the arteries; then, the blood puts pressure on the arterial walls. This is called blood pressure. Blood pressure is the pressure of the blood pushing against the walls of the arteries. Arteries carry blood from your heart to other parts of your body. Blood pressure tends to rise and fall during the day.
What is high blood pressure (hypertension)?
High blood pressure, also known as Hypertension. One’s blood pressure will change throughout the day based on their liveliness. If blood pressure readings are consistently higher than average, this can lead to high blood pressure (or hypertension) diagnosis.
Sign of high blood pressure?
High blood pressure is generally a state of silence. Many people have no symptoms. It can take years or even decades for symptoms to worsen to the point where they become apparent. Nevertheless, these symptoms can be due to other problems.
Symptoms of severe hypertension include the following:
- Hot flashes
- Eye blood stains (subconjunctival bleeding)
Causes of high blood pressure?
High blood pressure commonly develops over time. This can happen due to an unhealthy lifestyle, such as not getting enough regular physical activity. Few health conditions, such as obesity and diabetes, can also raise your risk of high blood pressure. High blood pressure can also occur during pregnancy.
How does salt alter blood pressure? If you overeat salt that contains sodium, your body will retain more water to “wash” the salt from your body. In some people, this can lead to an increase in blood pressure. The added water puts pressure on the heart and blood vessels.
Eating a healthy diet is essential for reducing blood pressure and maintaining optimal levels. Studies have shown that including certain foods in your diet, essentially those rich nutrients like potassium and magnesium, reduces one’s blood pressure.
Health effect of High blood pressure
High blood pressure can harm your health in several ways. It can seriously damage primary organs such as the heart, brain, kidneys, and eyes. In many cases, you can control your blood pressure to reduce the risk of serious health problems.
Here are the some good foods for high blood pressure:
Crisp, sweet, and nutritious carrots are a staple in many people’s diets. Carrots are a powerful source of phenolic compounds like chlorogenic, coumaric, which help lower blood vessels and reduce inflammation, which can help lower blood pressure. Although carrots can be cooked or eaten raw, consuming them essential may be more helpful in lowering high blood pressure. A study found that eating raw carrots was significantly linked to lower blood pressure. Another small study of 17 people showed that consuming 16 ounces (473 ml) of fresh carrot juice daily for three months decreased SBP but not DBP.
Drupes are linked to several impressive health benefits, including their potential to reduce risk factors for heart disease such as high blood pressure. Drupes are a rich source of antioxidants, including anthocyanins, which are the pigments that give berries their bright color. Anthocyanins have been shown to enhance nitric oxide levels in the blood and decrease the production of molecules that constrict blood vessels that can help lower blood pressure. Though, more human research is needed to confirm these possible mechanisms. Blueberries, raspberries, Aronia, blackberries, and strawberries are just a few of the drupes that have been linked to antihypertensive effects.
3. Grains and Lentils
Grains and lentils are high in nutrients that regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that consuming grains and lentils can help lower high blood pressure. A review found that when swapped for other foods, grains, and lentils significantly lower average blood pressure in people with and without hypertension.
4. Swiss Chard
Swiss Chard is a lush green packed with the blood pressure regulating nutrients like potassium and magnesium. One cup of cooked Swiss chard provides 17% to 30% of your daily requirement for potassium or magnesium. In people with hypertension, each 0.6 gram per day increase in dietary potassium is associated with a 1.0 mm Hg decrease in SBP and a 0.52 mm Hg decrease in DBP. One cup of Swiss chard contains 792 mg of this vital nutrient. Magnesium is also important for regulating blood pressure. It helps lower blood pressure through several mechanisms, including acting as a natural calcium channel blocker, blocking the movement of calcium in heart and artery cells, and allowing blood vessels to relax.
5. Pumpkin seeds
It may be tiny, yet they suffer in terms of nutrition. They are a centralized source of nutrients essential for controlling blood pressure, including magnesium, potassium, and arginine, an amino acid necessary for producing nitric oxide, which is necessary to relax blood vessels and reduce blood pressure. The pumpkin seed oil has also been shown to be an effective natural remedy for high blood pressure. A study of 23 women found that taking 3 grams of pumpkin seed oil per day for six weeks resulted in a significant reduction in SBP compared to a placebo group.
Tomato and Tomato Products are rich in several nutrients, including potassium and the carotenoid pigment lycopene. Lycopene has been significantly linked to beneficial effects on heart health, and eating foods chief in this nutrient, such as tomato products, can help reduce risk factors for heart disease such as high blood pressure. A review of studies found that consuming tomatoes and tomato products improve blood pressure and may help reduce the risk of heart disease and deaths caused by heart disease.
Broccoli is recognized for its many beneficial health effects, including the health of your circulatory system. For example, adding these cruciferous vegetables to one’s diet can be a smart way to lower their blood pressure. Broccoli is loaded with flavonoid antioxidants that can help lower blood pressure by improving blood vessel function and increasing nitric oxide levels in your body. A study of data from 187,453 people found that those who consumed four or more servings of broccoli per week had a lower risk of developing high blood pressure than those who consumed broccoli once a month or less.
8. Herbs and Spices
Herbs and spices include valuable compounds that can lower blood pressure by relaxing blood vessels. Seeds of celery, coriander, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are a few herbs spices that have been shown to have antihypertensive potential based on the results of research in animals and humans.
Beet greens and beets are exceptionally nutritious, and consuming them can help maintain healthy blood pressure. They are high in nitrates, which can decrease blood vessels and lower blood pressure. For example, a two-week study of 24 people with high blood pressure found that consuming 250 ml of beet juice and 250 grams of cooked beet significantly lowered blood pressure, although beet juice is more effective.
10. Chia and Flax Seeds
Chia and Flax’s Seeds are tiny seeds packed with essential nutrients for normal blood pressure regulation, including potassium, magnesium, and fiber. A small 12-week study of 26 people with high blood pressure found that supplementation with 35 grams of chia seed flour per day resulted in blood pressure reductions in drug-using and non-drug users. Compared with a placebo group. (1)
Additionally, the results of a review of 11 studies suggest that consuming flaxseed may help lower blood pressure, especially when consumed in whole seed form for 12 weeks (about 3 months) or longer. (2)
Similar to beets, spinach is rich in nitrates. It is also filled with antioxidants, potassium, calcium, and magnesium, making it an excellent option for people with high blood pressure. In a study of 27 people, those who consumed 500 ml of a high nitrate spinach soup daily for seven days experienced reductions in SBP and DBP compared to those who consumed low asparagus soup nitrates. Spinach soup also decreases the stiffness of the arteries, which can help lower blood pressure and improve heart health.
Foods you should eat less:
- Butter and Margarine.
- Regular salad dressings.
- Fatty meat.
- Whole dairy products.
- Fried foods.
- Salty snacks.
- Canned soups.
- Fast food.
Along with other lifestyle changes, eating a healthy diet can significantly lower blood pressure and help reduce the risk of heart disease. According to studies, adding certain foods like green leafy vegetables, berries, beans, lentils, seeds, oily seafood, citrus fruits, to your meals and snacks can help you achieve and maintain optimal blood pressure. If you have high blood pressure or want to maintain healthy blood pressure, it may be helpful to add some of the foods listed in this article to your diet.
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