Hypertension or high blood pressure is a very common and serious condition that can lead to life-threatening diseases such as heart attack, stroke, heart or kidney failure. Almost every third person in America suffers from high blood pressure. While you can’t always control whether you get high blood pressure, there are healthy lifestyle habits you can develop to help prevent hypertension and reduce your risk of high blood pressure-related health problems in the future. Certain factors are out of your control, factors like age, family history of hypertension and ethnicity. But there are things you can control and you should!
To avoid and prevent high blood pressure add these foods and drinks into your diet.
Habitual tea drinking may help reduce blood pressure, as demonstrated by research mostly conducted in regions where tea is a significant component of the daily diet. (38) There are some teas that may be more effective at reducing blood pressure than others, however, and caffeinated tea may raise blood pressure in the short term. These teas are known to reduce high blood pressure, hibiscus, Gotu-kola tea and hawthorn tea.
Bananas one fruit that people with high blood pressure can eat regularly to control it. Bananas are a rich source of potassium, which lessens the effect of sodium. So, try to eat one or two bananas daily. Along with bananas, you can try dried apricots, raisins, currants, orange juice, spinach, zucchini, baked sweet potatoes, cantaloupe, and winter squash.
3. Coconut water
People with high blood pressure must keep their bodies well hydrated. It is a good idea to drink eight to 10 glasses of water daily. Coconut water is particularly beneficial for lowering blood pressure. A 2005 study published in the West Indian Medical Journal found that coconut water, being rich in potassium, magnesium and vitamin C can help decrease systolic blood pressure. Along with coconut water, you can also use coconut oil when cooking.
4. Beet juice.
Beet juice in particular has been shown to lower blood pressure in multiple studies. So if you have a juicer, try making some fresh beet juice to drink on a regular basis. If you’re looking for an even healthier form of beet juice, you can also drink beet kvass, which provides probiotics in addition to hypertension-fighting nitrates. It’s an acquired taste for sure, but one that might be helpful to acquire if you’re suffering from hypertension that hasn’t responded to a healthier diet and/or weight loss.
Fatty fish is high in essential omega-3 fats, and these fats have been shown to reduce the risk of hypertension and cardiovascular events in multiple studies.34) A meta-analysis demonstrated that fish oil supplementation may significantly reduce both systolic and diastolic blood pressure. However, taking fish oil supplements to get your omega-3 fats is not an ideal strategy, since some studies suggest that high doses of fish oil may increase cardiovascular and total mortality, especially when used for more than four years.
Several studies have demonstrated blood pressure lowering effects of garlic. Both raw and cooked garlic help control high blood pressure and at the same time reduce cholesterol levels. Garlic helps relax blood vessels by stimulating the production of nitric oxide and hydrogen sulfide.Eat one or two crushed garlic cloves daily. You can simply crush them with your hands. Crushing garlic cloves creates hydrogen sulfide, a compound that promotes good blood flow, removes gas and reduces the pressure on the heart. If you do not like eating raw garlic or if it causes a burning sensation, then take it along with a cup of milk. You can also mix five or six drops of garlic juice in four teaspoons of water and take it twice a day.
Lemons help keep blood vessels soft and pliable and by removing any rigidity, high blood pressure will be reduced. In addition, you can help lower your chance of heart failure by consuming lemon juice regularly, due to its vitamin C content. Vitamin C is an antioxidant that helps neutralize the harmful effects of free radicals.