Nature has simply no comparable in any case and when we talk about health where lots of people uses medicines to eradicate fatal diseases but by using natural ways you can effectively counter diseases without any harmful effects. With the passage of time where science & technology improved new diseases also came that has effected or even caused death to millions of people across the globe. Among the fatal diseases one is high blood pressure which is also called hypertension. The research of American Heart Association reported that near about 75 million people are the victims of hypertension. There may be many reasons behind this but the most common are genetics, poor diet, sedentary life style and stress. In order to deal with it many people uses prescribed medicines and waste lots of money while some time the required results not obtained. Prevention is better than cure is of course the best way to prevent you from these fatal and chronic diseases. Always use proper diet having all those ingredients which are necessary for your health. Here we will discuss about the best Superfoods that are very important to reduce hypertension. Let’s have a look.
Folate rich food is very important and especially those persons who are the victims of hypertension must take Folate rich foods. Spinach is such a leafy vegetable which is rich in Folate. According to the research of American Medical Association it is observed that people consuming 1,000 micrograms of Spinach Folate a day were less in hypertension risk as compared to those who use only 200 micrograms per day. Besides that folate it also keeps antioxidants and balanced & absorbable protein that facilitate to lower your blood pressure. Besides Spinach other foods rich in folate are asparagus and legumes.
Having an antioxidant which is called glucoraphanin, Sprouts are one of the key ingredients to lower your blood pressure to greater extent. It reduces the inflammation from the heart, kidneys and arteries keeping you away from heart attack and stroke. Furthermore sprouts also rich in concentration of minerals, proteins, antioxidants, enzymes, vitamins and anti carcinogens as well. So take sprouts in your dieting menu and make yourselves safe from hypertension and other fatal diseases like this.
Bananas are among those fruits that contain higher level of potassium which is really an effective element to reduce or decrease the hypertension or even stroke. Sodium is very dangerous for heart patients suffering in high blood pressure. Banana is such a fruit which has lower amount of sodium and is very effective to reduce the high blood pressure. One banana per day can help you to provide necessary amount of potassium and helps to minimize blood pressure. Other fruits which are helpful in reducing hypertension include pears, plums, apples, mangoes and pomegranate.
At number four there comes Almonds in the list of top ten Superfoods that reduces high blood pressure. Nuts are one of the major ingredients having rich in protein and healthy fats and Almonds are one of those. Proteins & fats are not only important for your health but it normalize and reduce high blood pressure as well. They are equally important to fight against cardiovascular and diabetes diseases. The research of American Heart Association reported the fact that almonds have the ability to reduce the effect of sodium on blood pressure. The special monounsaturated fats present in almonds results to lower the level of cholesterol which ultimately lowers BP (Blood pressure).
Having rich in vitamins and potassium, Potatoes are also helpful to normalize BP and reduces the risk of heart attack and stroke. It contains vitamins C, B1, B3 and B6 and has Kukoamines which is actually a blood pressure reducing compound. Iron, Zinc, Phosphorus, natural phenols and carotenoids are also included in Potatoes. All these above stated ingredients are really important for your overall health and of course in reducing BP.
Olive Oil is the 6th major ingredient in our list that helps you to decrease your BP making you healthy and active. Polyphenols are free radical fighting oxidants which are richly found in Olive oil that helps to lower blood pressure and prevents bad cholesterol that produces in oxidation. It is because when oxidation of bad cholesterol too much occurs in blood vessels then these vessels becomes rigid that causes high bold pressure. The most important thing about Olive Oil is that it loses its importance and benefits when heated. So for getting better results don’t cook it, use it in your salad by drizzling or stir it on roasted potatoes to enjoy maximum advantages from it.
Having vitamins and minerals, Celery is a green crunchy vegetable which contains 3-n-butyl phthalide compound whose major function in our body is to relax the smooth muscle linings in blood vessels that causes to reduce blood pressure. Besides that vitamins and minerals, Celery has potassium, calcium and magnesium which help to minimize hypertension. The New York Times published a study report that the people who ate four ribs of Celery per day reduced their BP 12-14% as compared to those who did not eat it.
The Lycopene and Carotenoids are found in Tomatoes and both ingredients helps to reduce blood pressure to greater extent. Lycopene is basically an antioxidant which secures your cells from the damaging effects of free radicals. Other nutrients found in tomatoes include Vitamins A, C and E and Calcium & Potassium that are actually good for your health. The 2006 study of American Heart Association found that regular composition of 250mg of tomato extracts for 7-8 weeks can reduce both diastolic and systolic blood pressure significantly.
Salmon is not only beneficent to make your hair healthy and shiny but is equally important in Hypertension. The Omega-3 fatty acids found in fresh Salmon reduce inflammation by preventing Hypertension and heart attacks. Due to the high proteins and low fats, Salmon is best for those people who are victims of blood pressure. Besides Salmon, other cold water fresh fishes can be helpful in hypertension like halibut, tuna, mackerel and herring etc. The people who don’t like the taste of Salmon can use the fish oil supplement as well.
Garlic is very important to relax arteries in the body because it produces such a gas in the stomach that acts an anti-inflammatory. Having this and antiviral properties it fights against coronary heart disease due to the unplugging arteries. Eating one or two garlic clove per day can result to reduce your blood pressure in the short period of two to three months. Besides that, Garlic powder can be used in the recipes or its supplement can be used as well.