Blood pressure is a serious health disorder affecting more and more people these days. It is not a health disorder to lose sleep over. Feeling stressed over having high blood pressure levels and having to stay with it only worsens it. When the doctor has an inkling of symptoms of high blood pressure or hypertension signs in the patient investigative examination comprising of physical examination, blood tests, electrocardiogram, urine analysis, ECG test are ordered. So, if it gets confirmed that you are suffering from high blood pressure,prescription medication, dietary dos and don’ts are also provided by the doctor. Additionally, these are the 8 foods you should incorporate in your diet for controlling your blood pressure levels.
1. Green Tea-
Green tea is a not so tasty cousin of the ubiquitous and much relished milk tea. There are a host of benefits green tea gets with itself. One of them is, that green tea consumption widens the arterial diameter. 2 cups of green tea daily has the capability of increasing diameter of arteries by 40%. This is good for the arteries as the blood flow can happen easily and without any obstruction.
2. Garlic cloves-
Garlic is used as a condiment and also a medical panacea from a very ancient time. The preparation and the quantity of the same should be discussed with doctor before consumption by people suffering from hypertension. Garlic also has the capacity of reining on one’s cholesterol levels which in turn bestows more benefits to the heart as a whole.
3. Beetroot juice-
A glass of beetroot juice is an excellent and healthy alternative for people suffering from high blood pressure. A study shows that consumption of beet juice for a month made the systolic number of the blood pressure drop by 8 points. This is because dietary nitrate in beetroot helps in reduction of blood pressure.
4. Fruit smoothies-
Fruits high on potassium should be preferred for consumption by people suffering from high blood pressure. Fruits like pomegranate, avocado, kiwifruit, carrot, papaya, fig, dates are high on potassium. Alternatively, smoothies of these aforementioned fruits are delectable and also appealing to the palate.
Vegetables like broccoli, kale, spinach, carrots contain a wealth of dietary fiber. Dietary fiber is an excellent source that protects man from various diseases that affect the cardiovascular system of the body. Such foods can be used in soups, broths, salads, juices so as to increase their palatability. Alternatively white beans can be added to green vegetable salads for improving nutritional value.
6. Dairy products-
Research says that individuals consuming at least three servings of dairy products per day tend to have blood pressure values which are lower than people who don’t consume dairy products regularly. People in the first category are obviously less susceptible to suffer from any cardiovascular disease in future. However it is necessary to choose plain yogurt to be able to reap the benefits and get fortified from suffering from blood pressure and other cardiac issues.
7. Dark Chocolate-
Dark chocolate contains polyphenols that are known to produce nitric oxide in the body that widen the arteries improving blood flow, reducing blood pressure. So eating dark chocolate and putting on weight needn’t be a worry, as even a small square of the chocolate daily is enough for dealing with high blood pressure.
8. Hibiscus Tea-
Hibiscus tea contains antioxidants that keep the blood vessels in the body from narrowing. Consuming 3 cups of hibiscus tea daily can lower blood pressure.
High blood pressure is a health disorder that has long term effects on people. People suffering from it should lead a disciplined lifestyle with maximum care for blending exercise and healthy food habits in their schedule. The above given list has very few foods that one needs to incorporate in his/her diet. Make sure to have a detailed discussion with your doctor about the same. The doctor will provide you with a better idea as to what all foodstuffs can curb your blood pressure from shooting up the roof. And also the requisite quantity and periods you need to have them on your dish.