These 5 Foods Helps You to Lower High Blood Pressure by which 75 Million Americans are Suffering!
Hypertension or high blood pressure is the pressure of blood against your artery walls. Over time, hypertension causes damage to blood vessels, which leads to heart disease, stroke, kidney disease, and other health problems. Hypertension is sometimes called the “silent killer,” produces no symptoms and goes unnoticed and hence untreated for years.
According to the Centres for Disease Control and Prevention (CDC), an estimated 75 million Americans are suffering from hypertension. Many risk factors of high blood pressure are out of our control, such as age, gender, race, and family history.
There are factors you can control, such as exercise and diet. Keep all the bad news aside and let some good news come in in the form of healthy foods that can prevent lower and even reverse the heat damage caused due to hypertension.
Here are some of those foods
Bananas
Packed with healthy vitamins like Vitamin C and B-6, bananas are a storehouse of protein, carbohydrates, magnesium, and fiber. But bananas are packed with a mineral that is best for your heart, potassium.
Potassium helps in lowering your blood pressure by balancing the adverse effects of salt. Slat retains water, causing problems if your kidneys can’t get rid of. The more the fluid you have in your body, the higher will be the blood pressure.
Oatmeal
Oatmeal has long been known for its healthy heart benefits. It was in 1995 when the FDA officially approved a heart health claim from the Quaker Oats Company. In fact, it was the first food-based health claim approved by the FDA that was marked on a product’s box.
After more than two decades, Quaker oats and several other foods made from whole oats have the “Healthy Heart” stamp approved by the FDA. These heart-healthy benefits come about due to the ability of oatmeal that delivers high-fiber, low sodium, and low fat.
Berries
Love eating blueberries, raspberries, strawberries, blackberries? Yes, go on. Why not? Anything with the word berry in it is a good source of polyphenols, especially fiber, micronutrients, and anthocyanin. For nearly four decades, fiber has been linked with lowering blood pressure.
Potatoes
Don’t like eating bananas? It’s fine. You have several options other than that to receive all the potassium that your body needs. One that ranks high on the list is the potatoes. In a single potato, it contains approximately 897mg of potassium. That’s 25 percent of the recommended amount. Remember to consume freshly cooked or boiled potatoes, not in the form of highly salted French Fries.
Dark Chocolate
Love eating chocolates? We are talking about the darker version of it. Yes, the bitter bar! Your favorite dark chocolate has so many benefits that are beneficial for your heart. A 100gm bar with 70-85% cocoa contains iron, fiber, magnesium, manganese, copper, and loaded with plenty of potassium, selenium, and zinc.
The research found that dark chocolate might improve blood flow and lower blood pressure. Moreover, a study conducted in 2015 found that consumption of dark chocolate is associated with a lower risk of cardiovascular disease (CVD).
The study also suggested that the use of up to 100grams of dark chocolate a day can lower the risk of CVD. Remember, 100 grams or 3.5 ounces is a reasonably large amount and contains a hefty amount of calories, 647 to be precise along with 42g fat and 24g sugar.
A well-balanced diet rich in magnesium, potassium, fiber, and low in sodium can help you in controlling your hypertension. So, have some oatmeal. Top it with berries, bananas, shave some dark chocolate over it. Consider delivering yourself high on the healthiest meal of the heart of the day.
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