In today’s ever demanding age, Hypertension (commonly termed as high blood pressure) is one of the most commonly affected lifestyle diseases. Blood pressure is the pressure exerted by the blood vessels to circulate blood through the body. The average blood pressure readings found in a normal human being is 120 (systolic) /80 (diastolic) mm of Hg (10 units above or below).
Depending on the various factors like genetic, obesity, lifestyle, dietary factors, smoking, hormonal factors the readings show an increase or decrease in the range of the readings. For example on subsequent readings, readings above 140 (systolic) and 90(diastolic) on is termed as High blood pressure while readings of 100 or below (systolic) and 70 or below (diastolic) is termed as low blood pressure.
The symptoms of High Blood pressure are headache, palpitations, increased sweating. Most of the cases show no symptoms initially and are detected accidentally; hence it is also termed as ‘Silent killer’. The risk of advanced diseases like heart attack etc associated with blood pressure is dependent on age, gender, ethnic origin, diet (which constitutes 70% of influencing factors), smoking, sedentary habits and other related diseases.
The dietary factors like high salt intake, obesity, high alcohol, increased caffeine play a major role in leading to High blood pressure. Hence, as a preventive measure one should keep a close watch on the dietary intake.
The following are the recommendations to lower your blood pressure:
The following are 10 super foods one can take to maintain your blood pressure:
1) Banana: Rich in potassium helps pumping of blood along the blood vessels.
2) Walnuts: Rich in omega 3 fatty acids.
3) Beetroot: Antioxidant rich, nitrates in the juice show significant improvement in lowering blood pressure.
4) Tomatoes: Helps release excess sodium from the body.
5) Leafy greens: Spinach, Celery – helps balancing proteins your kidneys to get rid of more sodium through your urine, which lowers your blood pressure.
6) Dark chocolate: soluble fiber and is loaded with minerals.
7) Skimmed milk: An excellent source of calcium and low fat.
8) Avocados: Nutrient booster – fiber, potassium, Vitamin E, B-vitamins, and folic acid.
9) Potatoes: High in 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.
10) Oat meal or oat bran: High-fiber, low-fat, and low-sodium food.