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Best diet for blood pressure/ hypertension

Hypertension is a major contributor to heart attacks and strokes in many cases and also for kidney problems too. To keep blood pressure under control and to rule out other problems follow the best food list.

chili peppers Pepper


hibiscus tea

Cayenne present on the chili peppers is good to minimize blood pressure even though it does not feel like that. Doctors suggest that eating a tablespoon of cayenne pepper powder that is mixed water may promote heart health and many complete.

Jamaica or hibiscus tea is one of the soft drinks for high blood pressure. A study of people also gave results in a positive way: high blood pressure is reduced.
To prepare hibiscus tea, you need petals dried hibiscus flowers. Few shops stored with health Food products containing or obtained online with ease.

Preparation

Take a handful of dried hibiscus petals and pour into a jar, add hot water and let it stand for about 20 to 30 minutes. That’s all, hibiscus tea is ready. Before go to drink, strained and poured into a glass. You can keep to keep in the refrigerator.

Raisins

Researchers have shown that taking three servings of raisins in a day will help reduce blood pressure levels in people with pre-hypertension. They have been used raisins from processed foods as well.

Kiwi


potassium

A research partnership heart gave a report that eating three kiwis a day can decreases blood pressure.

Watermelon is having the ability to lower blood pressure with potassium and specific amino acids. As to like watermelon, bananas are also good sources of potassium. It is suggested to consume potassium nitrate included food, to reduce blood pressure instead of working with the supplements with potassium chloride.

Dark chocolates

Chocolates are one of good items to reduce the risk of blood pressure. Take a black chocolate bar that is not having milk and very little sugar. Yes, researchers found that certain compounds present in cocoa have the ability to dilate blood vessels and blood pressure.

Skim milk

Skim or one percent milk provide vitamin D and calcium: These two best nutrients help to reduce blood pressure by 3 to 10 percent. to In addition to the above, it is reduced by up to 15 percent of cardiovascular disease.

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Spinach


unsalted sunflower seeds

A punch blade is binded with heart healthy nutrients, such as folic acid, magnesium and potassium. These three nutrients are the keys to reduce and regulate blood pressure levels. It is a low-calorie food born with rich fiber content. Eat the right of adding them in salads or spinach quantities rotties .

For good amount magnesium, consume a handful of sunflower seeds. But it is a point not salted, if room increases the amount of sodium that is truly need avoid.

white beans

30% calcium, 24% of potassium and 13% of calcium is provided by a cup of white grains you in need of every day.

Tip: This comfort food can be used in side dishes, soups and entrees. It is a very good option for vegetarians, as it is a source of protein without meat. Always choose white beans without added salt canned beans or having a low sodium content or if you want you can cook dried beans overnight using a slow cooker.

Kale

9% calcium, potassium 9% and 6% of magnesium is provided by a cup of kale, either raw or cooked. You need this every day.


Broccoli

Tip: Kale has a low amount of calories, a lot of antioxidants that protect cells and a plant-based fat known as alpha-linoleic acid that helps in cooling inflammation. kale leaves for babies who are thin and delicate can be eaten in place of the salad.

14% potassium, magnesium 8% and 6% of the calcium is being provided by a cup of cooked broccoli, you need every day.

Tip: Broccoli is a great source of cancer-fighting phytonutrients known as glucosinolates. It can be used in cooked broccoli and side dishes.

Quinoa

15% magnesium, potassium 4.5% and 1.5% calcium can be provided by ½ cup of cooked quinoa, which are in need of each day.

Tip: In 2013 it was announced as the International Year of Quinoa by the United Nations. This whole grain having a high protein content has a mild nutty flavor, but also contains different varieties of phytonutrients that protects their health and also contains a high amount of magnesium. Quinoa takes only half the time it takes the rice during cooking. If you are intolerant of gluten or have celiac disease then Quinoa is a very good option because it is free of gluten. The yellowish gold color quinoa is that is widely available, apart from that there are a variety of red and black color too, which is good in a diet high pressure.

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Avocado


Tip:
Along with the control of mineral and healthy monounsaturated fats heart, health-promoting carotenoids pressure is also present in avocado. Peel it off carefully, since it is full of compounds that fight disease in the flesh dark green which is under its fragile skin.10% potassium, 5% of magnesium and 1% calcium is provided by half an avocado that we are in need for every day.

Sweet potato

A medium-sized sweet potato has its skin contains 15% potassium (10%, without the skin), 8% magnesium (7% without skin) and 4% of calcium needed for us every day.

Tip: Sweet potato can be used as a dessert, because it is so sweet, used in smoothies. If baking several potatoes then have a continuous supply of sweet potato recipes for all you do.

Tilapia

8% magnesium with 8% potassium is provided by four ounces of tilapia in need daily.


pork tenderloin

Tip: is a fish soft white color that present in supermarkets and fish shops throughout the year, both fresh and frozen fillets. If desired you can roast, bake, saute or flavor using various types of condiments or can also finish mineral-rich kiwi-avocado sauce. Tilapia contains a very low amount of environmental toxins such as mercury and PCBs (polychlorinated biphenyls) and each believes that is sustainable and respectful of friendly choice. Most US raised tilapia is grown on farms in a closed system based on vegetable diets, which is non-threatening to the natural fish populations according to the nonprofit Food and Water Watch.

15% potassium along with 6% magnesium you are in need of each day is provided by three ounces of pork tenderloin.

Tip: pork fillets have a meaty flavor that saturated fat is the fatty type of beef and pork. Cook steaks cooking or several together on a grill or oven and store in the refrigerator so you can have quick weeknight meal.

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