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7 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 and kiwi.
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 juice.

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
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 nonfat yogurt.

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.

Dark Chocolate
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.  >>

Eat 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 evening meal.
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.
Diet and Nutrition Tips. Free consultation by Ms Shubi Husain
Health Sanctuary
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