Blood pressure is the pressure of blood against your artery walls. It plays a very important role in the human body. The normal range of blood pressure is considered around 120 mmHg of systolic and around 80 mmHg of diastolic blood pressure. A little bit up and down in these value doesn’t affect much. But continuous decrease and increase can affect any human being.
As most common problems faced problem is hypertension but some people suffer from hypotension as well. Blood pressure can be maintained by giving some attention to what u eat and drink. Here is the list of food you should eat or not in both conditions.
What should you eat?
Green leafy vegetables are low in calories, high in fibre, and stuffed with nutrients like potassium, folate, magnesium – key components for lowering and maintaining blood pressure levels.
Beetroot is loaded with nitrates, which is considered to relax blood vessels and improve blood flow. Yes, beetroot juice lowers systolic blood pressure in just a few hours.
Yoghurt is an excellent source of calcium and low in fat that helps in lowering blood pressure.
Oatmeal is famous for high fibre, low-fat and low-sodium which directly lowers the blood pressure.
Banana is such a rich source of potassium that no supplement can this. take it as a quick breakfast or make a sweet sandwich to lower your blood pressure with this yummy fruit
The oleic acid found in avocados can decrease high blood pressure and cholesterol levels. Avocados also contain potassium and folate, which both required for heart health. It is rich in vitamins A, K, B & E and is loaded with fibre. Avocado is also good for your vagina.
Olive is the healthy fat. As some fat is always good for your health. Try to consume it in form of olive oil.
What should you avoid to eat?
1. Eat less salt
Salt is the main cause of the increase in blood pressure. as it made of natrum. Try to decrease the salt in your diet. never eat uncooked salt.
2.Reduce alcohol intake
Excess of alcohol is never good for health an especially if you are suffering from any medical issue like hypertension, diabetes. Limit your alcohol intake.
Canned products can be loaded with sodium for preservation purposes. Make your own products with fresh food for salt control.
4. Frozen meals
Meals found frozen in stores – pizzas, chicken strips are not only loaded with unwanted ingredients but filled with sodium. Even the advertised “healthy” meals tend to contain high amounts of sodium.
It is good to reduce products loaded with added sugars like candies,soft drinks, pastries; as they essentially offer nothing more than calories and contribute to weight gain – overweight and obese individuals have an increased risk of developing high blood pressure.
What should you eat?
1. Have adequate salt
Excess salt is bad, but it is required by your body in moderate quantities. In summers or if you exercise daily, keep some lime water with a pinch of salt handy. Saltworks like an instant pick-me-up.
2. Drink more liquids
Drink at least 2 to 3 litres of water every day. Consume coconut water, lime water in your diet. These will give you the necessary electrolytes required to maintain the fluids in your body.
Coffee instantly increases your blood pressure if you are facing any symptoms of decreased blood pressure.
4. Almond Milk
Soak 5 to 6 almonds overnight, peel them in the morning, make a paste and boil them into a drink. Drink this every day to prevent your blood pressure from falling. There is no cholesterol or saturated fat in almond milk. In fact, it is rich in healthy fats like Omega-3 fatty acids.