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.
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