Hypertension, or high blood pressure, is a condition that
causes blood to flow through your arteries at a higher than normal pressure
rate. It can damage your arteries and lead to stroke and heart disease. It’s a
common health ailment in most adults, the condition can often go undetected for
years. It can be improved by maintaining a healthy weight and eating
nutrient-rich foods that open the blood vessels and rid the body of excess
sodium. If you’re looking for natural ways to fight hypertension,
consider some healthy, delicious and heart-friendly foods. We know that blood
pressure can be reduced by avoiding foods high in saturated fat and
cholesterol, and consuming fresh fruits, vegetables, and fat-free or low-fat
milk and milk products. Here are ten foods to help fight hypertension and keep
you eating well every day.
Not only are they delicious, bananas also help reduce your
risk of stroke and heart disease. They have the highest rate of potassium to
sodium. Potassium is often recommended to people taking diuretics. So eating
one to two bananas a day can help restore blood sugar levels as well.
9. Unsalted Sunflower Seeds
Sunflower seeds are also a great source of magnesium. A
quarter cup of these makes a nutritious snack - but be sure to buy them
unsalted, since salted sunflower seeds are high in sodium, which you want to
avoid.
8. Dark Chocolate
A study published in the July 2007 issue of the Journal of
the American Medical Association (JAMA) suggests that eating small amounts of
dark chocolate daily helps lower blood pressure. Flavanols, which are present
in dark chocolates are known to improve several important cardiovascular risk
factors and also reduce the risk of cardiovascular diseases.
7. Ground Flaxseed
Try adding ground flaxseed to almost anything you eat. They
are high in fibre and can help those who are trying to maintain a strict and
healthy diet. They also help lower cholesterol and are rich in omega-3 fatty
acids, which fight inflammation and infections.
6. Spinach
A green leafy delight, spinach is low in calories, high in
fibre, and packed with heart-healthy nutrients like potassium, foliate, and
magnesium, they key ingredient for lowering and maintaining healthy blood
pressure levels.
5. Tomatoes
They are rich in lycopene and other important antioxidants
that helps reduce blood pressure. Tomatoes are a very good source of potassium.
Diets rich in potassium have been shown to lower high blood pressure and reduce
the risk of heart disease.
4. Garlic
Garlic is a good food to help fight hypertension because it
acts as a blood thinner. When chopped, it also produces allicin, a compound
that has antibacterial and anti-fungal properties. This can help fight many
diseases that may result from hypertension, such as stroke and heart disease.
Garlic also helps lower cholesterol.
3. Skimmed Milk
It truly does a body good! Drinking heart-healthy skim milk
or 1 percent milk will provides calcium, potassium and vitamin D, three
nutrients that work as a team to help reduce blood pressure levels by about 3
to 10 percent.
2. Soybeans
These provide ample potassium. When potassium is low, the
body retains sodium and too much sodium raises blood pressure. When potassium
is high, the body gets rid of sodium, keeping the BP low. Soybeans also contain
isoflavones, which help lower blood pressure levels.
1. Whole grain foods (like oatmeal)
Whole grain foods are excellent sources of fibre, magnesium
and other essential nutrients needed to maintain a healthy and balanced diet.
Eating foods rich in fibre also keeps you feeling full for a longer period of
time. Wiseman suggests whole grains that are high in potassium such as
buckwheat and millet.
Source : http://www.wonderslist.com
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