Wikipedia defines blood pressure or BP as the pressure of circulating blood on the walls of blood vessels.
Simply put, it is a condition when the blood passes through your arteries with excess force. This sudden action prompts the heart to work hard to pump blood out. This may damage the delicate tissues inside the arteries. It also resulted in the buildup of LDL or bad cholesterol over the artery walls.
According to one study, 75 million Americans have high blood pressure. It is one of the leading causes of death in the USA as it claims nearly 1,000 lives each day.
Taking a right diet can help you ease the symptoms of high blood pressure or hypertension.
Flaxseeds are packed with anti-inflammatory and anti-oxidant properties as they are great source of lignans, fiber and alpha-linolenic acid. This is why they are good for cardiovascular system.
According to a study published in Hypertension based on the trial on the patients, flaxseed can minimize blood pressure. You can add them to your diet in many ways, from salad, pudding, crackers to smoothies.
A delicious way to balance your blood pressure!
A research by BMJ confirmed that taking 100 grams of dark chocolate per day can minimize the risk of cardiovascular diseases. Another study by BMC medicine found that flavones in dark chocolates can lower systolic or diastolic blood pressure among people suffering from hypertension. One study states that cocoa’s polyphenols generate nitric oxide to widen blood vessels and eases blood flow.
Combine the chocolate with blueberries, raspberries or strawberries to maximize its benefits for your heart.
Pistachios are a great remedy to reduce peripheral vascular resistance, heart rate, and blood vessel tightening, thereby lowering blood pressure. According to one study, one serving of pistachios can control blood pressure. Add them to your salads, yogurt, sauce, dressing, cake or crust.
Some fats are good for the heart! And olive oil is one of those heart-friendly fats.
It is packed with healthy monounsaturated fats, antioxidants and anti-inflammatory properties.
According to one study, polyphenols found in the oil canhelp control high blood pressure.
However, extra virgin olive oil is more beneficial than regular olive oil as it is extracted by crushing or pressing. Plus, no chemicals or heat is used to process it. Therefore, the oil remains successful to retain a greater number of antioxidants that helps the heart.
Turmeric is both a cooking spice and medicine. The spice is known for curcumin that is packed with medicinal properties. It is also useful for easing the flow of the blood throughout the body. One research confirms that curcumin can lower hypertension by balancing the activity of angiotensin receptors and thus preventing the blood vessels from constriction.
Another study found that curcumin is packed with vasorelazant property or ability to ease blood vessels which reduces resistance to blood flow to minimize hypertension. Consider taking it with a black pepper as human body is not good at absorbing curcumin. You can take the both ingredients in many recipes like salad, puddings and soups.
Beets are packed with nitric oxide that helps widen the veins and reduce circulatory strain. It has been found that the nitrates in beetroot juice can bring down the circulatory strain inside only 24 hours. You can take beet root juice or cook and eat the entire root. They are delicious when cooked or added to mix fries or stews.
Salmon, Mackerel, and Fish with Omega-3S:
Fish are a wonderful source of lean protein. Greasy type like mackerel and salmon are a great source of omega-3 unsaturated fats, which can lower circulatory strain, reduce irritation, and minimize triglycerides. Trout fish also contains vitamin D that has the properties to bring down circulatory strain.