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10 Great Ways Of Diet To Lower Blood Pressure

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Some foods can help you maintain stable blood pressure, prevent heart diseases.

Stable blood pressure is one of the important steps to prevent heart diseases and strokes. In addition to medication, you can control your blood pressure through dietary sources in the daily diet.

Description: The proper diet helps blood pressure maintain its stableness

The proper diet helps blood pressure maintain its stableness.

Snack with yogurt

Yogurt helps you to curb hungers and reduce the risk of high blood pressure to 31%. A piece of research from the American Heart Association (AHA) revealed that low-fat yogurt can enhance the ability to consume calories during the day reducing the risk of high blood pressure. Choosing Greek yogurt daily to increase the proteins in your body helps you maintain the  feeling of fullness and prevent unhealthy meals that is easy to make you gain weight.

Be active with legumes

According to the study by the Archives of Internal Medicine, eating a bowl of beans or peas, such as chickpeas, lentils, and other legume family may reduce the risk of heart diseases; improve the blood pressure control (not mention that they can reduce the risk of diabetes type 2). In the study, legumes increase 4.5 points on systolic blood pressure (that is a big number) and reduce the risk of heart disease about 1%.

Sesame oil

Vegetables are the great type of food included in the main dishes or side dishes. Besides that, you should check your own attar. Instead of processing vegetable oil, you can mix sesame with rice bran oil to use. It is an effective mixture to reduce cholesterol levels including LDL cholesterol. Those who use two spoonfuls of sesame and rice bran oil mixture daily (for cooking, tossing the salad, etc.) can realize the systolic blood pressure drop in the average of 16 points and their total cholesterol drop by 18%.

Cold soup

Soup containing tomatoes, cucumbers, garlics, olive oil and other foods proven is to reduce two points of the systolic blood pressure, 2.6 points of diastolic blood pressure. The specific polyphenol compounds in the soup, including the chemicals and antioxidant compounds, can regulate the balance of blood pressure in your body.

Select hot cocoa for breakfast

Instead of coffee, you should start a new day with 2 to 3 spoonfuls of cocoa powder and low fat milk. The cocoa powder can reduce your blood pressure to 2 or 3 points; flavanol is a natural botanical chemical in cocoa; it supports blood vessels to function better. When having good blood circulation, stress is not likely to occur in the activity of the heart as it releases the pressure in the body and does not make your blood pressure rapidly rise.

Description: Sipping a little hot cocoa for breakfast is a good way to keep your blood pressure in the stable status

Sipping a little hot cocoa for breakfast is a good way to keep your blood pressure in the stable status.

 

Sip fruit juice having rich antioxidants

You can enjoy a glass of blueberry juice without sugar with low calorie helping reduce systolic blood pressure and diastolic blood pressure up to 3 points. The antioxidants also help regulate blood pressure; blueberries can help prevent urinary tract infections (UTIs).

Eat purple sweet potatoes

Purple sweet potatoes make systolic blood pressure fall down 3.5%. About 300 calories in 1.5 to 2 cups of purple sweet potatoes a day will not cause the weight gain. Eating purple potatoes is the best natural medicine for treating high blood pressure and controlling it.

Reduce the amount of salt in the diet

A diet with 2,200 mg of sodium per day can damage the blood vessels and increase the risk of developing high blood pressure 21-32%. Consuming more than 2,200 mg of salt per day may be the cause of 20-40% of the cases of high blood pressure.

The current diet with the appropriate amount of salt as follows:

-       People under 51 years old without the prehistory of high blood pressure, kidney diseases or diabetes can use 2.300 mg of sodium per day.

-       People under 51 years old or anyone with the prehistory of high blood pressure, kidney diseases or diabetes should limit the salt intake about 1,500 mg.

Drink a glass of wine every day

Drinking non-alcoholic red wine will cut about 6 points of your blood pressure, 2 points from diastolic blood pressure. It helps you reduce the risk of heart diseases by 14% and strokes by 20%. The polyphenols decreasing blood pressure are preserved in the red wine better than in the other types of alcoholic wine.

Description: Drinking a glass of wine every day is better for your health

Drinking a glass of wine every day is better for your health.

Supplement pomegranates

Before going to the gym or a treadmill, you should eat a pomegranate. Vitamins C, together with antioxidants in pomegranates are good for you to maintain your blood pressure, increase the intensity of the activities to burn more calories

 

 

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