You can Lower/Normal Your High Blood Pressure(Hypertension) Naturally: 10 Foods and Tips by Khadijah

                                     بسم الله الرحمن الرحيم   

You can lower your blood pressure to follow these tips:👇

More than 1 billion people in the world suffer from high blood pressure (hypertension). Simple diet and lifestyle changes, you can adopt, can help balance your cholesterol levels just as well without any nasty side effects.

Here I’m going to mention the top ways how to lower blood pressure naturally just by doing a few lifestyle changes.

  Tip # 1

Shut off some extra pounds

High blood pressure is linked directly with increased body weight, as you keep putting on weight your blood pressure will rise as well. So, if you're overweight, you'll have to lose some weight first, to help lower blood pressure. Centres have shown that waistline measurements are also linked with a risk of developing blood pressure in males and females. A Male's waistline should measure no more than 40 inches. Whereas, a female's waist measurement should be up to 35 inches. Keep in mind that the ideal waist size is very dependent on your ethnic group.

  Tip # 2

    Select the Right Exercise Among the group       of exercises

Tf  First comes walking. You should know how and when to walk. You could walk,  before eating food, and that walking should be a little bit brisk walking, never allow your breath to get fast, don’t become breathless, and walk nicely. Walk for 45 minutes if possible in the morning and half an hour in the evening. 

      Select the right exercise among the group of exercises that might help lower blood pressure. Do these exercises regularly.

  Tip # 3

Taking Right Food is another major factor

Taking the right food by itself acts as the best medicine. Avoid foods that are high in salt and sugar.

To decrease your salt intake, doctors often tell their hypertension patients to reduce their salt intake. And there is a good reason that excess consumption of sodium can raise significant Lee blood pressure, while completely eliminating salt from your diet is not recommended. 

Experts say a person should consume less than 2300 milligrams generally, per day of salt. Pay attention to food labels, choose low-sodium options, or avoid adding excess salt to your meal.

Food that is Excess in saturated fats like fried stuff, and spicy stuff, also avoid non-vegetarian food. Stop smoking and drinking alcohol, they are not good in any case.

So, what are you going to eat now? follow these food habits and keep your blood pressure, in control.

1. Garlic

Garlic contains allicin and is often responsible for associated health benefits. It increases the body's production of nitric oxide which helps the smooth muscles to relax and the blood vessels to dilate these changes, which can reduce hypertension. Sources reported that garlic extract reduced systolic and diastolic blood pressure in hypertensive people.

2. Bananas

Bananas contain potassium which helps to reduce the effects of sodium and alleviates tension in the walls of the blood vessels(arteries).

3. Beetroot

Beetroot is rich in nitrates which aid to relax arteries and improve blood flow. 

According to a study consuming a glass of beet juice can yield a five-point drop in blood pressure. Even greater over the long term, if it is drinking daily

4. Berries

Strawberries and blueberries contain antioxidant compounds called anthocyanins a type of flavonoid. Consuming these compounds might help lower blood pressure. Blueberries, strawberries and raspberries are easy to add to your diet, you can put them on your cereal or granola in the morning or keep frozen berries on hand for a quick and healthy dessert,

5. Chocolate

Dark chocolate and cocoa-rich chocolate reduce blood pressure in people with hypertension or pre-hypertension. Chocolate contains antioxidants called Foothills, which make blood vessels more elastic to lower blood pressure, improve blood flow to the brain and heart and make blood platelets less sticky and able to clot.

Choose high-quality chocolate that contains a minimum of 70% cocoa and consume a single square or a piece measuring about one ounce each day.

6. Leafy Greens

Many leafy greens like spinach, arugula, kale, and collard greens, contain potassium and magnesium, which are key minerals to control blood pressure. 

These nutrients are an important part of the Dietary Approaches to stop hypertension, tension or high blood pressure.

7. Oats

Eating oatmeal can lower systolic and diastolic blood pressure. Oats contain a type of fibre, called beta-glucan, which may reduce blood cholesterol levels. Beta-glucan may also lower blood pressure. 

The research found that higher consumption of beta-glucan fibre may lower both, systolic and diastolic blood pressure. 

Start the day with a bowl of oatmeal or use rolled oats instead of breadcrumbs, to give texture to the meat or vegetarian burger patties.

8. Watermelon

Watermelon contains an amino acid called citrulline, which aids to manage high blood pressure. Citrulline aids the body to produce nitric oxide. Nitric oxide is a gas that relaxes blood vessels and encourages flexibility in blood vessels. These effects aid the flow of blood, which can lower high blood pressure.

Consume this awesome juicy fruit on daily bases. Eating watermelon on empty stomach is beneficial for lowering blood pressure.

9. Kiwis

Kiwis are also rich in vitamin C, which may significantly improve blood pressure readings.

Eating 3 Kiwis a day for eight weeks, resulting in a more significant reduction in both, systolic and diastolic blood pressure.

10. Pomegranates

The research found that consuming a cup of pomegranate juice, once a day for four weeks, aids in lower blood pressure over the short term. Pomegranate juice is tasty with a healthy breakfast. 

Homemade juice is preferably recommended, because of the sugar content in store-bought juices as the added sugars can negate the health benefits.

Tip # 4

Right Emotions

Ultimately every disorder finds its roots in the mind. Primarily high blood pressure is a psychosomatic disorder. Some common traits are usually observed when people suffer from high blood pressure, usually, aggressive behaviour, doing everything speedily, if things don’t go right, getting disturbed and angry, always anxious and stressed, you can't control everything according to your way. So, a person is always under stress.  Such emotional states may raise blood pressure beyond normal.

So, check your emotion and learn to be calm and accept people as they are, person should develop an attitude of faith and gratitude. Surrender all your worries to God and nature, and believe that everything and whatever is happening is for your own good.

 Be happy always. 

High blood pressure is a serious issue, and you shouldn't take it lightly, if you get affected by high blood pressure for a long, it will affect your kidney, liver, your heart, and vital organs will be affected, and that could be dangerous. So, try and follow the instructions given to lower your hypertension.


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