High Blood Pressure commonly known as Hypertension can be controlled by many factors that includes – Low Sodium Diet, Daily Exercise, Good Sleep (7-8 hours), No Stress, Big NO to Alcohol, Smoking and Caffeine, etc. There are various foods that also helps to lower High Blood Pressure. Here we are discussing Top 10 among them below:
1. Spinach
High in fiber, low in calories and full of heart friendly nutrients like Magnesium, potassium and folate that not only helps in lowering blood pressure but also helps in maintaining it to required levels.
2. Beetroot
Beetroot Juice helps in lowering blood pressure due to presence of high concentration of nitrates. Nitrates from beets are converted to nitric oxide within body. The nitric acid then relaxes blood vessels and dilates them, which helps the blood flow more easily and lowers blood pressure.
3. Banana
Banana is rich in potassium so it helps in managing high blood pressure because potassium lessens the effect of sodium. Intake of potassium releases sodium through urine. Potassium also helps to ease tension in our blood vessel walls, which helps further lower blood pressure.
4. Flax seeds
Flax seeds is another source that helps in lowering blood pressure, if consumed (20-30 grams daily) for six months regularly . It contains lignins which are important anti-oxidants that helps in oxidation of our body. It also contains ALA, an omega 3 that act as a anti inflammatory. Last but not least it contains Fibre , which will reduce low density lipoprotein (bad cholestrol)
5. Pomegranate
Pomegranate juice benefits can lower high blood pressure, improve cholesterol, and even decrease plaques in your arteries, reducing your risk for heart disease and other cardiovascular diseases
6. Carrot
Carrots are high in potassium and beta-carotene which have been shown to be effective in reducing high blood pressure. Carrot juice also helps maintain normal blood pressure by regulating heart and kidney functions
7. Tomato
The tomato is a great cardiovascular protector, that helps in controlling hypertension and also helps in reducing and regulating blood pressure. It also contains potassium, a mineral that helps regulate bodily fluids. It also prevents bad cholesterol from sticking to artery walls.
8. Avocado
Avocados not only protect vision, reduce heart attack risk, potentially ward off cancer, and lower cholesterol, but new research says that avocado’s potassium and lutein content can promote normal blood pressure and help to control oxidative/inflammatory stress.
9. Watermelon
Watermelon could significantly reduce blood pressure in overweight individuals both at rest and while under stress. “The pressure on the aorta and on the heart decreased after consuming watermelon extract. Watermelon is loaded with an amino acid called L-citrulline. And in a small study of prehypertensive people, this compound helped improve circulation and lowered people’s systolic blood pressure
10. Broccoli
Broccoli is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. Previous research has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke