Blood pressure is the force of blood pushing against the walls of arteries as the heart pumps. If the pressure rises and stays high, overtime this risen pressure can damage your body in a number of ways: coronary heart disease, heart failure, stroke and kidney failures. An easy way to reduce this is by eating the following…
Understanding blood pressure:
Blood pressure is measured as “systolic” and “diastolic” pressures. Systolic refers to blood pressure when the heart beats while pumping blood, while diastolic refers to blood in between beats. Blood pressure numbers are written with the systolic number above or before the diastolic number. A normal blood pressure measurement is 140/80mmhg.
Foods that help lower blood pressure:
Instead of taking medication to bring down your blood pressure, why not change your diet? Here are five foods that lower your blood pressure:
Number One – Berries
Having one serving (two hundred and fifty grams) of berries a week can cut your risk of high blood pressure by two to three percent. Blueberries and raspberries contain natural compounds called anthocyanins that protect against hypertension in the heart.
Number Two – Skimmed Milk
Skimmed milk or one percent milk will provide your body with calcium and vitamin D. Drinking skimmed milk once a day can lower your blood pressure by between three and ten percent.
Number Three –Spinach
Spinach is a green leady delight that is low in calories, high in fiber and packed with heart-healthy nutrients like foliate, magnesium and potassium. These three are all key ingredients for lowering and maintaining blood pressure levels.
Number Four – Dark Chocolate
Having a thirty gram serving of dark chocolate on a daily basis can help lower your blood pressure, according to Harvard researchers. Dark chocolate is high in flavonoids, natural compounds that cause dilation of the blood vessels. Ensure that you eat chocolates that is at least fifty percent cocoa.
Number Five – Bananas
Like spinach, a banana is packed with potassium and is ideal for those looking to lower their blood pressure. Research indicates eating between one and two bananas a day can lower your blood pressure by two to three percent. Furthermore, this daily dose will also lower your risk of having a stroke by thirty-eight percent, as it helps the blood vessels in your body relax and lowers the pressure placed on your arteries.
So next time you’re packing lunch, add these five food items. Remember not to skip on your morning exercise routine as cardiovascular exercise also plays a key role in keeping your blood pressure levels in check.
I am Greg Jones, a fitness lover, food nut and patient safety research consultant. Do not rely on hundreds of pills to do the trick, rather do it the natural and incorporate these five heart-healthy foods into your diet.