Health Tips: Include These Food Items In Your Diet To Keep Your Blood Pressure In Control

Blood Pressure Lowering Foods: High blood pressure is a silent killer that can affect kidneys, brain and heart. Physical exercise along with an improved diet can help control your blood pressure.

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Blood Pressure Lowering Foods: High blood pressure or hypertension cases have doubled worldwide over the past three decades and it continues to rise. According to a statistic, about 30 percent of Indians are affected by it. High blood pressure or hypertension is also known as a silent killer. Many factors are responsible for high blood pressure including age, gender, heredity, obesity, sedentary lifestyle, and especially your dietary habits.

What should you eat to lower blood pressure?

Even in absence of any symptoms, it can damage the blood vessels and organs such as the brain, heart, and kidneys. According to the Center for Disease Control and Prevention, blood pressure is the pressure exerted by the blood against the artery walls. In such a situation, the heart has to be pumped too hard, causing the arteries to become stressed. Arteries transport blood from your heart to other organs of the body. Therefore, monitoring and control of blood pressure are important to prevent heart and kidney diseases. The natural way of controlling it would be by improving your diet and including foods that have a positive effect on your blood pressure. 

Berries Work towards reducing the risk factors of heart disease and are a source of antioxidants. Berries, whether blueberries, raspberries, and strawberries, are high in flavonoids and that is why it is important to consume them. 

Beans and pulses- They are a treasure trove of fiber, magnesium, and potassium. Research has proved its positive effects. The use of pulses and beans is beneficial in reducing blood pressure. Actually, these are helpful in keeping all lifestyle-related diseases at bay. 

Citrus Fruits- There are many varieties of citrus fruits that you can use. Grapefruit, orange, and lemon are not only rich in vitamins, antioxidants, minerals, and plant compounds but also have an effect on lowering blood pressure. Citrus fruits are not only low in calories but contain no sodium. 

Spinach and broccoli- Green vegetables play a great role in reducing diseases related to metabolism. They are a rich source of antioxidants, potassium, calcium, and magnesium which makes them a great choice for high blood pressure patients. In addition to changes in diet, physical activity such as yoga and walking can be included in the health routine to remain fit and active.