Top 5 foods that help to maintain blood pressure

 Top 5 foods that help to maintain blood pressure

We lead a busy lifestyle wherein maintaining multiple responsibilities becomes vital, be it meeting work deadlines or personal commitments. But at times, despite doing our best, we fall short, as we are unable to cope with the stress. On top of that, the compulsion to accomplish specific goals also adds to the surmounting stress. Consequently, it starts to affect people’s physical and mental condition, negatively impacting their ability to work and function properly.

We are well aware of the number of diseases associated with high blood pressure, such as coronary heart disease, damage to the blood vessels in the retina, and kidney damage. Also, you must have heard of people having strokes due to hypertension; this is caused by years of hectic schedules, bad dietary habits, erratic sleep, etc. So, isn’t there any way to overcome or reduce the risks leading to the BP problem?

If we make specific changes in our lifestyle related to food and habits, we most certainly can. So let us take a look at some of the food items that you must include in your daily meals to manage your blood pressure:

Banana

Banana

You must have heard the phrase “an apple a day keeps a doctor away, but a banana certainly does the trick if you are looking to maintain blood pressure.
Well, bananas are a rich source of potassium, a mineral that helps lower high blood pressure. In addition, it helps to balance sodium in the body.

According to a study, a 2:1 ratio of potassium and sodium enables the maintenance of blood pressure levels. Although the study also indicated that an average person consumes 4,700 mg of potassium daily, simultaneously, it is necessary to keep sodium levels to half that amount to keep a balance.

Hence, starting your day with bananas can be immensely beneficial for your health; you can slice them up and put them in your sandwich, make a banana milkshake, smoothies or eat the fruit by itself.

Rice, peanuts, and almonds

Rice, peanuts and almonds

Rice is a staple food for many people; some countries eat it for most of their meals; apart from being a source of carbohydrates, it is also rich in magnesium. Magnesium is a vital mineral that helps blood vessels relax, energy production, and bone development. Also, it helps to regulate the body systems, including blood pressure, blood sugar levels, muscle and nerve function. Peanuts, pumpkin seeds, flaxseeds, cashews, and almonds are also rich sources of magnesium. In addition, the mineral helps the nitric oxide in letting the artery walls relax and ensure a smooth flow of blood in our bodies.

Milk and dairy-based products

Milk and dairy-based products

Milk and dairy products are rich sources of calcium which helps to make our teeth and bones stronger. But calcium also helps blood vessels to expand and contract, and the lack of calcium makes it difficult to pump blood through the cardiovascular system. Therefore, the body looks for alternative sources to derive the mineral, leading to the person developing bone issues like osteoporosis.

What is the best way to add calcium to your daily diet? Of course, you can add milk, cottage cheese, curd, or buttermilk. But if you are lactose intolerant, there are other alternative foods you can choose.

Leafy vegetables

Leafy vegetables

We all remember how our parents forced us to eat green vegetables; green and leafy vegetables are extremely rich in nutrients and have many health benefits, including maintaining balanced blood pressure levels. However, if you have been avoiding eating any veggies at all, you might want to consider making some changes in your eating habits.

Some of the leafy vegetables that you can choose are kale, spinach, collards, swiss chard, etc.

Berries

Berries

We can call berries small fruits that hold wondrous gifts because they are filled with vitamins, minerals and antioxidants. Sprinkling a cup of berries over your cereal or eating it any other way can help reduce high blood pressure by several points. In addition, the fruit helps to keep your arteries soft and flexible, enabling blood flow efficiently.

It is worth mentioning that making dietary changes is not the only step; you need to manage your stress.

You cannot ignore the relationship between stress and high blood pressure, as the former contributes to the latter. Although there are no specific reasons, several factors increase blood pressure or imbalanced BP. For instance, doctors have assessed lack of physical activity, excessive salt in the diet, excessive alcohol consumption, stress, sleep apnea, genetics, history of high blood pressure, etc., to be the common contributing factors.

So, to make a considerable change in your physical well-being, you need to take into account various other aspects.

Rakhi Malhotra

Related post