Seven Smart Ways to keep your Blood Pressure normal
High Blood Pressure also known as hypertension is one of those diseases that is growing rapidly amongst the younger generation today. Strangely it is difficult to diagnose High Blood Pressure (B.P.) as it does not have any significant symptoms. However, one of the primary reasons that deter us in controlling this disease has been the new fast paced lifestyle that each one of us follow. If we closely observe our diet we will realize that there are many food items that need to be reduced or removed from our meals. On the contrary there are those few food ingredients whose intake should be increased in our diet. Some of these food items are bananas, dark chocolates, spinach, potatoes, kiwi, skimmed milk, beans, blueberries, garlic, broccoli, celery, soybeans, unsalted sunflower seeds, red wine, yoghurt and tomatoes.
A meal consisting of Banana, a very common fruit will make the diet rich in potassium leading to a fall in the high blood pressure levels. Cut the fruit into several pieces and add it to your fruit salad or make a delicious milkshake out of it for your evenings.
2. Dark Chocolates
Dark Chocolates, the probably the best in the list, has high concentration of flavonoids which is a subclass of polyphenols. Polyphenols is a major group of bioactive phytochemicals believed to keep your blood pressure normal. It is advised that the natural unsweetened chocolate is preferred over other dairy products.
Spinach may not be a favourite of many but is definitely a rich source of fibre, potassium, magnesium, vitamin C and folate. Include this in your meals to reduce hypertension.
4. Baked White Potato
If the level of potassium is low, your body saves as much sodium as is possible which could have an adverse impact on your blood pressure. Baked White Potato is what can help in increasing potassium and magnesium in your body and getting rid of the excess sodium.
Eat three Kiwis a day to keep high B.P away. If the recent studies are to be believed, this fruit has high percentage of vitamin C, potassium and lutein (an antioxidant). If included in your diet, it will help you fight the disease to a great extent.
6. Skim Milk
According to a survey in 2008, consumption of low-fat dairy products can lower the the risk of developing hypertension. Skim Milk is a healthy drink which is a good combination of vitamin D and calcium to reduce your blood pressure levels by 3 to 10 percent.
7. Healthy Diet
A healthy diet is the one that includes beans. Whether it is black, white, lima, kidney or pinto but all these are nutritious enough to improve your heart health. These are highly concentrated in fibre, potassium and magnesium.
It is highly essential that you maintain your blood pressure to avoid any kind of adverse impact on your heart and kidneys. As is said ‘Precautions are always better than cure’. Why wait for the doctors to prescribe you medicines for reducing blood pressure when you can follow a low calorie simple diet and do it yourself? Follow an active lifestyle, get a regular health check up but do not fall prey to this silent killer.