Hypertension (high blood pressure) is known as silent killer because it causes significant damage to your body without showing significant symptoms. Hyper tension affects half of American adults. Life style changes and healthier food choices reduce the risk of hypertension which if left unaddressed leads to stroke and cardiovascular diseases.Here are some remedies to tackle high blood pressure.
Eat potassium-rich foods:
Potassium is a key mineral that helps you in lowering blood pressure by balancing sodium level and its negative effect. It reduces the tension on your blood vessels and excretes excess sodium in the urine.The average requirement of potassium for adults is 4700 mg per day. Potassium-rich foods include:
- Banana – a medium-sized banana contains 420mg of potassium
- Oranges, grapefruit
- Dried fruits such as raisins. Prunes, dates
- Cooked spinach or broccoli
- Sweet potatoes, peas, cumber
- Milk and yogurt
Incorporate dark chocolate or cocoa:
Flavonoids help in dilating blood vessels. Dark chocolate is the rich source of flavonoids. So this is a big news for the chocolate lover because a Harvard study confirms that cocoa not only manages your high blood pressure but also reduces the risk of cardiovascular diseases.
But key advice here is moderation. Choose a little square of chocolate with 70 percent of cocoa.
Drink beetroot or pomegranate juice:
Beetroot is rich in potassium and magnesium content but its pharmacological action in lowering blood pressure is due to its nitrate content. Upon entering in the body, nitrates are converted into nitrites by bacteria in your body. Nitrites are absorbed by cells and are used in making NO gas. This gas relaxes small muscle fiber in the blood vessel, resulting in dilated vessels walls. Thus it reduces your blood pressure.
On the other hand, pomegranate helps in lowering systolic pressure by 30 percent. Due to ACE inhibitors, it inhibits the enzymatic action protects your circulatory system from further damage.
Cut back on salts and put down salt shaker:
When you eat a diet rich in sodium, your body starts to retain fluid in the body which leads to high blood pressure. The recommended intake of salt is 2300 mg per day. It makes almost one teaspoon of table salts. But it’s better to limit your salt intake to 1500 mg per day. You need to cut back on processed foods for they are rich in salts. Use herb and spices to enhance the taste of your food. Don’t put salt shakers on your dining table and always read food labels before buying products.