The heart is one of the most important organs in the human body which provides oxygen and important nutrients for the proper functioning of the whole body. However, certain conditions such as high blood pressure can infringe its work. In this case, the heart has to work harder in order to complete this function.
Hypertension, or high blood pressure is a very common condition in the USA. The Center for Disease Control and Prevention claims that one in three adults experience this problem. A high blood pressure is considered a blood pressure level of 140/90 mmHg or higher. This can cause several conditions such as stroke, heart and kidney disease or even blindness.
In this case, it is of crucial importance to balance this condition. Some people should use medications while others can control the blood pressure in natural ways. So, regulated body weight, healthy diet and staying active play an important role in the regulation of the blood pressure.
DASH for Lowering the Blood Pressure
DASH stands for Dietary Approaches to Stop Hypertension, an eating plan developed by The National Institutes of Health for lowering the blood pressure. This plan concentrates on eating habits that can control high blood pressure.
Consume: DASH promotes the use of vegetables and fruits at least 4-5 servings of each group every day. DASH focuses on colors, preparation of techniques and also includes fish, poultry and whole grains. Low-fat dairy and nuts should also be included because they will provide the body with important minerals including magnesium, calcium and potassium.
Limit: According the DASH diet, foods that abound in total fat, cholesterol and saturated fat as well as salt consumption and sugar intake. You should consume the recommended 2,300 milligrams or less sodium per day. This is equal to 6 grams or 1 teaspoon of table salt, but this is not the only source of sodium. Other foods such as baking soda, soy sauce, salad dressing or canned soup abounds in high levels of sodium. So, read carefully the food labels in order to inform yourself about the amount of sodium. However, do not avoid its use completely because it means for the flavor.
Choose Foods That Naturally Lower Blood Pressure
Certain foods naturally lower the blood pressure and boost your heart needs, such as:
1. Dark Chocolate
The cocoa is rich in polyphenols, especially flavanols, which are important anti-inflammatory and antioxidant properties. They increase the production of nitric oxide that expand the blood vessels and thus lower the blood pressure. According to a study in the Journal of Nutrition, the dark chocolate can reduce hypertension in just 15 days. Also, it improves the sensitivity and intolerance of glucose in people.
2. Pomegranate
Along its delicious taste and unique appearance, the pomegranate abounds in many medicinal qualities. A research in Phytotherapy Research gave people with high blood pressure a glass of pomegranate juice between lunch and dinner for two weeks. It was found that the bioactive polyphenols and antioxidants in pomegranate lowered the hypertension.
3. Oats
Oats can be very effective in case of hypertension. It’s the soluble fiber in oats that has the ability to lower the hypertension. Along these qualities, oats can reduce the level of bad cholesterol in the body.
4. Watermelon
This super juicy and delicious fruit is high in amino acids, especially L-Citrulline, that can increase the production of nitric oxide. As we mentioned before, this acid extends the blood vessels and in that way, lowers the hypertension.
According to a study, people who had hypertension consume watermelon twice a day for six weeks and successfully reduced the systolic blood pressure. This also reduced the arterial stiffness so the blood could easily pass through the veins.
5. Beetroot
This vegetable is a successful manager of the high blood pressure due to the high amount of nitrate. The body converts the nitrate into nitric oxide, which further reduces the high blood pressure.
6. Garlic
The chopped or crushed garlic releases an organic compound called allicin. Allicin extends the blood vessels so that the blood could easily pass through. It is an effective means of reducing high blood pressure.
Via Cure Joy
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