Magical Foods to check your Blood Pressure
Oranges are good source of vitamin C and this vitamin is supposed to
reduce blood pressure and keep our heart and entire circulation
healthy. So have lots of oranges and other ascorbic acid fruits like
Guava, grapefruit, broccoli, tomatoes, strawberries, bell peppers
You may have the juices of these fruits or may take in the whole
fruit as it will also provide the quantity of fibre needed in our
diet which is an added advantage.
Low-fat or skim Milk
Milk is not just good for bones but also to bring down the blood
pressure. Calcium, Potassium and magnesium present in milk acts
together to help control blood pressure. One needs to take two –
three servings of non-fat or low-fat milk or dairy products to get
these trio nutrients. Other sources of calcium, potassium and
magnesium include Hazelnuts, wheat bran, calcium-fortified orange
Since bananas are good source for both potassium and fibre, they may
help to lower the blood pressure. So try having banana to help your
extra tensed arteries. Other good sources of potassium include
Potatoes, tomato paste, apricots, and lentils.
Sweet potatoes are rich packets of potassium. Potassium has been
shown to cause the kidneys to excrete excess sodium from the body,
and keeping sodium levels low that can help drive down blood
pressure. Eat them with the skin on to get the benefit of fibre too.
Other sources of potassium are Beet greens, white beans and plain
Herbs and spices
Salt may be restricted for those suffering from high blood pressure
so you may try herbs and spices to enhance the palatability of your
foods. Herbs are free of sodium and hence will not harm your efforts
to control the blood pressure. Other sources for flavor comprise of
Onions, garlic, balsamic vinegar and lemon juice.
Salmon is rich in omega-3 fatty acids, which studies suggest not
only lower blood pressure, but may also boost good cholesterol, cut
triglycerides and slow the growth of arterial plaque.
Other sources of omega-3 fatty acids include Herring, mackerel,
sardines and anchovies.
The next time you crave for chocolate, just have a small bite.
Besides their mood-boosting effects, the flavonols in dark chocolate
may protect against high blood pressure and stroke, in part by
improving the elasticity of blood vessels.
Check labels for the percentage of cacao, which is the source of all
that antioxidant goodness. Dark chocolate typically ranges from 45
percent to 80 percent cacao. And eat a square, not the whole bar.
Another healthy chocolate treat: Sugar-free hot cocoa—in one study
it lowered blood pressure, but the sugared kind did not.
Compiled By: India Diets Team
Get yourself a diet tailored for lowering your rushing blood
pressure by the experts. >>
protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.