One in every three Indians suffers from high blood pressure. Lifestyle plays a very important role in increasing your blood pressure. But don’t be too worried, you can easily control your Blood pressure, even without medication.
Here are a few changes you can make in your diet to keep your blood pressure under control.
1) Use Olive Oil for Cooking
An international study found that using 40 grams of extra virgin olive oil per day every day, reduces the dosage of medication by about 50% in patients suffering from hypertension who were on a stable drug dose. The extra-virgin olive oil contains antioxidants known as “polyphenols,” which researchers say, is responsible for the drop in blood pressure that was seen in the study.
Note – Polyphenols are completely absent in sunflower oil
2) Consume Flaxseeds
Flaxseeds are rich in alpha-linolenic acid (ALA)- an omega-3 fat, lignin, and fibers which have antioxidant and anti-inflammatory properties, along with various potentially beneficial effects on the cardiovascular system. Consuming flax seeds is even more beneficial if combined with other foods that have been known to decrease high blood pressure.
3) Eat Pomegranate
Pomegranate juice has antioxidant and anti-inflammatory properties which make it extremely effective in keeping blood pressure under control. These properties come from flavonoids such as catechins, tannins and ellagic acid which make pomegranate juice a better antioxidant than even green tea. By consuming just 60 ml a day, pomegranate juice can lower your blood pressure and even decrease the plaques in your arteries, which subsequently reduces the risk for heart diseases and other cardiovascular diseases.
4) Drink Beetroot Juice
Beetroot juice is rich in inorganic nitrates. A study shows that consuming them for just one week reduces the systolic blood pressure by 14 mm/Hg on average. The most surprising fact found in this study was that consuming beetroot juice for one week increased the exercising capacity of participants by 24 percent.
Note – Since beetroot juice is known for lowering blood pressure, people having naturally low blood pressure should take caution when drinking it, as it may result in an unsafe drop in blood pressure.
5) Dash Diet
DASH stands for Dietary Approaches to Stop Hypertension. DASH diet is designed to prevent and treat high blood pressure (hypertension) by following healthy eating habits. It encourages you to reduce salt intake and eat foods that are rich in nutrients such as potassium, calcium, and magnesium which help lower blood pressure. Over time, this diet can help you decrease 8 to 14 points in systolic blood pressure which is quite significant.
Note – The DASH diet also prevents osteoporosis, cancer, heart disease, stroke, and diabetes.
6) Cut the Caffeine
Researchers believe that caffeine blocks a hormone that keeps your arteries wide. It also causes your adrenal glands to release more amount of adrenaline, which raises your blood pressure. If your blood pressure remains high, then you must avoid caffeine before activities that increase your blood pressure naturally, such as exercising or weightlifting.
Note – Don’t drink coffee before visiting your doctor, it could complicate the diagnosis and treatment and may lead to the prescription of high power anti-hypertensive drugs.
7) Eat Whole Grains
Whole grains act as a blood pressure regulator and consuming a diet that is rich in whole grains significantly lowers the risk of cardiovascular diseases. Researchers compared a diet of whole grains to a diet of refined grains and found that consuming three servings of whole grains reduced the systolic blood pressure of the person.
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