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High Blood Pressure Definition
High blood pressure, also known as hypertension, is a health problem that occurs when there is constant it in the arteries, either due to narrowing of the arteries or due to an obstruction.
A person suffers from high blood pressure, and their reading levels must be equal to or greater than 140/90 mm Hg, as this study indicates.
Common causes of this disease include obesity, genetic factors, excessive alcohol intake, excessive salt intake, sedentary lifestyle, stress, birth control pills, the consumption of some painkillers, kidney disease, and adrenal diseases.
The Best 10 Foods for High Blood Pressure
If you suffer from high blood pressure, some foods can help regulate blood pressure naturally. It should remember that these should be consumed regularly and moderately within a balanced diet framework to provide benefits.
1. Bananas or Plantains
- Banana is one of the top sources of potassium; therefore, it can help regulate blood pressure.
- It is why people with hypertension should consume at least one banana or plantain daily (one piece).
2. Celery
- Celery is a food amusing in water and fiber; thus, it is very diuretic and purifying.
- This food contains large amounts of 3-n-butyl-phthalide, a phytochemical that can help regulate blood pressure.
- It can be consumed preferably raw, either in salads or juices.
3. Lemon
- Lemon is a fruit that opinions out for its vitamin C content. However, it has other nutrients, but in smaller quantities.
- Some of them can help reduce high blood pressure levels.
- Vitamin C and other antioxidants may help dilate blood vessels making them more flexible, which is very important for lowering blood pressure.
- In the popular sphere, it obtains this benefit. It recommends drinking a glass of warm water with lemon on an empty stomach every day, without using sweeteners.
4. Garlic
- Another of the foods recommended to reduce high blood pressure is garlic. It is because this food considers being cardioprotective, mainly.
- Its regular consumption is said to help lower cholesterol and improve blood circulation, and, as a result, lower blood pressure levels.
- The above recommends consuming raw garlic since all its properties use in this way.
- Another selection is to take 6 or 8 drops of garlic extract weak in water twice a day.
5. Onion Juice
- Like garlic, onion says to have beneficial properties for arterial and heart health, improving circulation and fighting cholesterol and high blood pressure.
- Therefore, to take plus of its benefits, it is recommended to consume the juice of half a raw onion mixed with a teaspoon of honey every day.
6. Coconut Water
- Coconut water is one of the natural beverages that most recommend supplementing hydration, but it has also been suggesting a natural remedy to regulate blood pressure.
- Green coconut water is a natural isotonic solution that contains electrolytes (sodium, potassium, chlorine, phosphorus), vitamins (A, B1, B2, B5, C), and minerals (magnesium).
7. Watermelon Seeds
- It benefits of watermelon seeds boiled in water.
- There is a belief that watermelon seeds can provide various health benefits.
- For this reason, some consume them with some regularity within their diet.
- Watermelon seeds contain a substance called Cucurbocitrin, which can dilate blood vessels and improve kidney function.
- Likewise, these seeds fight hypertension and relieve the annoying pain of arthritis.
8. Salmon and other Fatty Fish
- Fatty fish are a worthy cause of omega-3 fats, which have significant heart health benefits.
- These fats may aid decrease levels by dropping inflammation and decreasing blood-vessel-constricting compounds called oxylipins.
- The higher consumption of omega-3-rich fatty fish lower pressure levels.
- The highest blood points of omega-3 fats had suggestively lower SBP and DBP than those with the lowest blood levels of these fats.
- Higher omega-3 eating has also been associated with a lower risk of hypertension.
9. Swiss Chard
- Swiss chard is a leafy green that packs with blood-pressure-regulating nutrients, potassium, and magnesium.
- One cup (145 grams) of heated chard delivers 17% and 30% of your everyday potassium and magnesium requirements, respectively.
- In persons with high blood pressure, every 0.6-gram per day rise in dietary potassium associate with a 1.0 mm Hg decrease in SBP and a 0.52 mm Hg discount in DBP.
- One cup (145 grams) of Swiss chard packs 792 mg of this vital nutrient.
- Magnesium is also essential for blood pressure rule.
- It helps reduce through numerous mechanisms, including acting as a natural calcium channel blocker, which blocks the undertaking of calcium into heart and arterial cells, allowing blood vessels to relax.
10. Berries
- Berries have been associated with various remarkable health benefits, including their potential to decrease heart disease risk factors.
- Its are a rich basis of antioxidants, with anthocyanins, which are colors that give berries their vibrant color.
- Anthocyanins have been shown to grow nitric oxide levels in the blood and reduce blood-vessel-restricting molecules’ production, helping blood levels.
- However, more research in humans needs to confirm these potential mechanisms.
- Blueberries, raspberries, chokeberries, cloudberries, and strawberries are fair to some of the berries that have been associated with blood-pressure-lowering properties.
Conclusion
Along with other lifestyle changes, adopting a healthy diet can significantly lower your heart disease risk levels.
Adding certain foods like leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks helped reach and uphold optimal it.
The uncertainty you have levels or looking to keep healthy blood pressure adds a few of the foods recorded in this article to your diet may aid.
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