5 FOODS THAT BEAT HYPERTENSION

The heart pumps blood into the blood vessels (arteries), which carry the blood throughout the body. The blood pressure is the measure of the force of blood pushing against blood vessel walls.

The online portal, mayoclinic.com, explains that blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. “The more blood your heart pumps and the narrower your arteries, the higher your blood pressure,” it states.

Physicians say high blood pressure (also called hypertension) is dangerous because it makes the heart work harder to pump blood to the body — a situation that contributes to hardening of the arteries (atherosclerosis), ultimately leading to the development of heart failure.

While experts argue that the exact causes of high blood pressure are not known, they warn that several factors and conditions may play a role in its development. These factors include smoking, being overweight or obese, lack of physical activity, too much salt in the diet, too much alcohol consumption, stress, older age, genetics, family history of high blood pressure, chronic kidney disease and adrenal/thyroid disorders.

Beyond taking appropriate medications for hypertension, though, cardiologists, nutritionists and a host of scientific evidence all agree that you can lower your blood pressure and keep it in check by eating sensibly. Again, they say, certain foods are so beneficial to the body because of their capability to lower blood pressure. Nutritionists say plant-based diets and diets high in fruits and vegetables are strongly associated with lower blood pressure

 So, what are these wonder foods? These ones…

Broccoli

Broccoli contains fibre, potassium, calcium, magnesium, vitamin C and beta-carotene, all of which can help in lowering blood pressure. It also contains chromium, which helps to regulate insulin and blood sugar.” You can eat it raw, steamed, juiced, or as a side dish.

Whole-grain oats

America-based clinic emeritus hypertension specialist, Dr. Sheldon Sheps, notes that eating more whole-grain foods on a regular basis may help reduce your chance of developing hypertension. He says, “Whole grains are grains that include the entire grain kernel — they haven’t had their bran and germ removed by refining. They are a rich source of healthy nutrients, including fibre, potassium, magnesium and folate.”

Sheps advises that eating more whole-grain foods offers many health benefits that can work together to help reduce your risk of high blood pressure by aiding in weight control, increasing your intake of potassium, which is linked to lower blood pressure; decreasing your risk of insulin resistance and reducing damage to your blood vessels

“If you already have high blood pressure, eating more whole-grain foods might help lower your blood pressure and possibly reduce your need for blood pressure medication because the fibre and magnesium found in oats both have beneficial effects on blood pressure. In addition, oats help slow atherosclerosis, the plaque build-up that occurs in blood vessels,” the clinician assures.

Garlic

Though garlic can give some unpalatable smell when you eat it, its health benefit when it comes to lowering blood pressure is highly commendable. Researchers say this wonder bulb is a good food that helps in waging war against hypertension because it acts as a blood thinner. This fact is also confirmed by my team. Nutritionists say when chopped, garlic produces allicin, a compound that has antibacterial and antifungal properties. “This can help fight many diseases that may result from hypertension, such as stroke and heart disease. Garlic also helps lower cholesterol. And, whether eaten raw, soaked in water or used as food seasoning, you are good with garlic any day.

Black beans

The high fibre and protein content of legumes, generally, make them ideal for beating hypertension. “This combination works wonders for regulating blood sugar and lowering blood cholesterol levels, both of which are related to maintaining normal blood pressure,” experts enthuse.

Bananas

Bananas are in season for the better part of the year, and they are affordable, too. Nutritionists say bananas help in reducing your risk of stroke and heart disease, what with the fact that of all fruits, they have the highest rate of potassium to sodium. Irish potato also has this quality.

“Eating one to two bananas a day and eating potatoes can help restore blood sugar levels. Low-fat dairy: In a study of hypertension in adults 55 and older, Dutch researchers found that low-fat dairy products such as milk, cheese, and yoghurt may help prevent hypertension.

They are of the view that the modest amount of fat in low-fat dairy is important because it increases the bioavailability of calcium, making it easier for the body to absorb. Plus, milk and dairy products offer blood-pressure-lowering magnesium and potassium.

In addition, scientists at Harvard Medical School found that people who ate more than three servings per day of low-fat dairy showed a systolic blood pressure reading of 2.6 points less than those who ate less than half a serving per day. “So aim to include skim milk, cheese, and yoghurt in your three daily meals, or in-between,” the scientists advise.