Managing hypertension (blood pressure) can be an uphill task. Uncontrolled hypertension can lead to a heart attack, stroke, and many other health problems. As hypertension can be a chronic condition, it requires you to change your lifestyle and make dietary modifications. Leading an active and healthy life is very important in order to get high blood pressure levels in control.
Regular exercise and a proper diet are essential elements of this lifestyle. A change in your diet can have a lasting impact on your heart’s health. Include these superfoods to experience its positive impact on your health.
Have a banana
Bananas are a rich source of potassium and can be considered a good blood pressure (BP) ‘control food’. According to a Harvard Medical Study, our bodies need potassium to maintain normal muscle function. Potassium relaxes the walls of the blood vessels, lowering blood pressure and protects against muscle cramping. A banana can help you reach your potassium intake goals.
Add some garlic to your food
This aromatic and flavourful addition to your dishes will also help you reduce your blood pressure levels. Garlic, a potent BP control food, can increase the production of nitric oxide in the body. This helps muscles to relax and blood vessels to dilate; in turn reducing hypertension.
Include some dal in your diet
Lentils (dals) are a source of protein, fibre and potassium, all nutrients associated with good heart health. A diet rich in lentils can help in lowering blood pressure. As they are already a part of the Indian diet, including more lentils is an easy step towards better heart health. Pick unpolished dals as their nutrients aren’t stripped away in the polishing process and they tend to have higher protein.
Take a bite of tomatoes
Tomatoes have carotenoids with antioxidant effects. These fight free radicals, lower the risk of heart disease, and reduce high blood pressure. Tomatoes count as healthy BP control foods; rich in potassium, they help in lowering blood pressure.
Spin some spinach salad
Along with being a great source of iron, spinach also contains folate, nitrate, potassium, magnesium and antioxidants. These various nutrient components of this vegetable help in lowering blood pressure levels. Add it to your salad or have it as a soup, this versatile vegetable is just as tasty as it is beneficial.
All of these BP control foods are easily available in every Indian kitchen and are already a part of our diets. While making your diet plan, include more of these ingredients in your meals to reduce hypertension and lead a healthy life.
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