Hypertension affects millions of people across the country. It has been labeled as an invisible killer, as the symptoms don’t show-up for years while the cardiovascular system continues to get damaged. Once blood pressure rises, it is very hard to bring it down. The most common way of controlling your blood pressure is to take medication aimed at it. But fortunately, there is an alternate to the medicines -eating foods that lower the blood pressure naturally. In that respect, add the following food items to your diet to keep your blood pressure under control: –
To understand how beetroot is beneficial, one needs to understand how nitrates work. Nitrates play a big role in our metabolic system, andcan be converted into two compounds,namely nitrosamines and nitric oxide. Nitrosamines are produced when nitrates are exposed to high temperature. Most of the nitrosamines increase the risk of cancer. On the other hand, nitric oxide gives signal to the arteries to soften up. This improves vasodilation, which in turn help ease the blood pressure.
Because of this, nitrate-rich foods that have not been exposed to high temperature are helpful in controlling blood pressure. Beetroot is a fruit that’s rich in it.
A number of studies have shown that supplementing your diet with garlic can help in lowering elevated blood pressure. Garlic reduces low density lipoprotein (LDL) cholesterol by 10-15 percent. As per these studies, the results were seen with a garlic consumption of 600-1,200 milligrams per day, which is equal to about eating two garlic cloves daily.
Fish oil is a source of natural fatty acids found in certain fish species. These fatty acids are beneficial to our cardiovascular health. Numerous human trials and reviews have found fish oil to be quite effective in treatment of high blood pressure.
A popular spice found in every Indian home, turmeric is not only used for cooking but also a herb for medicinal purposes. Curcumin is the main ingredient in turmeric, and has been found to have powerful anti-inflammatory effects on the body. Studies have also shown that curcumin increases the flow of nitrate oxide by up to 40 percent in four weeks in some cases, which we already know helps in lowering blood pressure.
Green tea is loaded with powerful compounds and antioxidants. The reason green tea is so good for your health is because of the polyphenols present in it. A particular green tea polyphenol, catechin, has been shown to improve the flow of blood and blood pressure. Just like with beetroot and turmeric, nitric oxide is involved here.
Probably the healthiest oil in the world, olive oil is a staple of Mediterranean diets. The benefits that olive oil has on cardiovascular health is no secret, with a major study finding that it reduces heart attacks, strokes and death by 30 percent. Olive oil is rich in monounsaturated fats and phenolic antioxidants, both of which are healthy for your heart.
Eating the right food is just one ofthe factorsthat help with keeping the blood pressure in check;there are factors like adequate sleep, sun exposure, physical activity and other stress-management practices as well.If your sustenance is based around the right foods, then that is one major step in your pursuit to controlling your blood pressure. The question that remains is, are you taking care of it?