Foods for reducing Blood Pressure

Foods for reducing Blood Pressure

Foods for reducing Blood Pressure:

 Count on foods rather than medications to control your blood pressure


High blood pressure or hypertension is more commonly known as a silent killer. The fast pace of life and the mental and physical stress caused by increasingly industrialized and polluted environments have a role to play in the rise of blood pressure. Most young adults have blood pressure around 120/80. It increases gradually with age, even shooting upto 160/90.

High blood pressure occurs when the blood pumped by the heart is abnormally high and powerful. When this greater force and pressure perpetuates in the heart, it may cause damage to the arteries leading to increased blood pressure.

Causes and Symptoms:

 The first symptom of hypertension may occur as a pain at the back of the head and neck on waking up in the morning, which comes down gradually as the day progress.

The other causes of high blood pressure include high intake of common table salt, and consuming a low fiber and high-fat diet.

Keep a track of what you consume:

A healthy diet plan can reduce the risk of high blood pressure in the patients with hypertension.

It is isn’t easy to follow such diet, however here are few tips for you:

➢Maintain a food diary. Jotting down what you eat, even for a week can show

surprising results on your daily eating habits

➢ Monitor what you eat, when, how much and why

➢ Consult a doctor about the sodium and potassium level that’s appropriate for you

➢Consider boosting potassium, potassium can help blunt some of the toxic effects of sodium

➢The best source of potassium is natural food such as vegetables and fruits rather than supplements

➢If possible, choose low-sodium alternatives of the beverages and foods that you generally buy

Cut down the amount of salt (Sodium) in your diet:

Ever wondered how to reduce blood pressure naturally?  Sodium chloride has always been the matter of concern for every foodie. Shake most of it from your diet and you will be safe. Research now shows that we need to choose foods naturally low in sodium and high in minerals such as calcium, magnesium, and potassium.

Even a small reduction in the salt in your diet can lower the blood pressure by 2 to 8 mm Hg. The effect of sodium ingestion invariably differs from theclass of people. Limit sodium intake to less than 2,300 mg a day or less.  Nonetheless, a lower sodium intake -1500 mg a day or less is suitable for people with higher salt sensitivity that includes

Anyone aged 51 or older


Anyone diagnosed with high blood pressure, chronic kidney disease or diabetes

Tips to reduce the sodium intake in your diet:

➢Buy fresh frozen canned vegetables, which don’t contain salt

➢    Use herbs, spices, and salt-free food items in cooking

➢    Cook rice, pasta, and hot cereal by excluding salt.

➢    Avoid instant or flavored rice, pasta and cereals that generally have added salt

➢Cut down on frozen foods, pizza, canned soups, and salad dressings -These often contain a lot of sodium

Natural home remedies to reduce blood pressure:

Garlic: Garlic is regarded as an effective medicinal herb for over 6000 years in reducing hypertension. It is known to reduce the spasms of the small arteries. It also slows down the pulse rate and maintains the proper heart rhythm.

Indian Gooseberry: Indian gooseberry is another natural and effective remedy for high blood pressure. A tablespoon of amla juice and honey mixed together should be taken every morning.

Grapefruit: Grapefruit is used to prevent high blood pressure. The fruit pulp contains vitamin P, which is helpful in toning up the arteries of the heart.

Lemon: Lemon is a valuable food that is used to control high blood pressure. It is rich in vitamin P, which is found in both fruit and pulp of the fruit. This vitamin acts by reducing the fragility of the heart capillaries.

Watermelon: Watermelon is another effective remedy to lower blood pressure. A substance extracted out of watermelon seeds is found to have a definite action in dilating the blood vessels, which safeguards against high blood pressure.

Potato: Boiled potatoes are more beneficial than the raw or fried ones for lowering blood pressure. When boiled along with their skin, they absorb a tiny amount of salt. Therefore, they can be used as a salt-free diet for the patients with high blood pressure.

Rauwolfia: The herb Rauwolfia is the best natural remedy for high blood pressure. Alkaloids of this medicine, which have a direct effect on hypertension are isolated and have been widely used by medical practitioners. Eating it in the raw form is the ideal way to take it.

Vegetable juices: Raw vegetable juices, primarily carrot and spinach taken separately or together are beneficial in the treatment of high blood pressure.

Other foods:

Oatmeal: Oatmeal is a valuable food to reduce high blood pressure. It contains the high amount of fiber, low fat, and sodium.

White beans: You can use white beans in dishes, soups, and entrees. One cup of white beans contains 13% of calcium, 24% of potassium and 30% of the magnesium.

Pork tenderloin: Good news meat lovers! Three ounces of Pork tenderloin contains 6% of potassium and 15% of magnesium that you need every day. It does not contain saturated fats, unlike beef and pork.

Dark chocolate: Chocolate lovers rejoice! According to Harvard researchers, dark chocolate high in flavonoids can help in dilating blood vessels and thereby lowering blood pressure.

For an overall eating plan consider DASH (Dietary Approaches to Stop Hypertension)

Maintaining a diet, which is rich in fruits, vegetables, whole grains and dairy products containing low fat can bring down your blood pressure to 14 mmHg. This eating plan is known as DASH diet.

Tips on sticking to the DASH Eating Plan

➢Use only half the butter or margarine you know

➢   If you have difficulty digesting dairy products, opt for lactase enzyme pills or


➢Replace snacks with fruits and vegetables. Daily two servings of fruits and vegetables with each meal is compulsory.

➢Have two or more meals without meals in a week

➢Use added nutrients such as B vitamins by choosing whole grain foods such as

Whole wheat bread or whole-wheat cereals

➢Use fruits or low-fat foods as desserts and snacks

Conclusion: One safe effective way to lower the blood pressure for all age groups is to eat foods that work to dilate blood vessels reducing the load on the heart. By this, you can reduce the use of medications to a large extent.

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