One of the very effective lifestyle
change for someone who is over weight and also suffering from
hypertension, is to shed a few pounds. Losing weight even in small
measure can have dramatic effects in lowering your blood pressure. A lot
of experts prefer using pharmaceutical drugs while prescribing a weight
loss programme in order to treat high blood pressure. The best and
safest way to maintain your blood pressure is to eat right. Normal blood
pressure is 120/80 and should not exceed the count of 140/90 in order to
stay fit and free from strokes and heart attacks. Food like garlic,
vegetables, fruits play a very important role in maintaining blood
pressure.
Garlic: Garlic dilates the muscles of blood vessels,
which helps in lowering blood pressure. It consists of a compound called
adenosine which helps in vaso dilation and is also a muscle relaxant.
Although, both raw and cooked garlic can benefit blood pressure, raw
garlic is more potent and benefits faster. Garlic also interferes with
the formation of blood clots and helps in reducing cholesterol. It not
only helps lower the risk of colon, gastro intestinal tract and stomach
cancers but also improves immunity and prevents gas formation. To get
these numerous effects of garlic, all you have to do is finely chop 3-4
cloves of raw garlic and gulp it down with warm water or just extract
the juice and drink it. And don't worry about the strong smell of
garlic. People believe that garlic results in body odour, but it's not
true.
Fruits and Vegetables: Fruits and vegetables have certain
remarkable properties that have a magical effect on blood pressure.
Research studies show that switching to a vegetarian diet lowers blood
pressure. Fruits are concentrated with potassium, Vitamin C and loads of
soluble fibre, all of which contribute to lowering blood pressure. Apart
from this, fruits are low in sodium, which favours lowering of blood
pressure. People who eat little or no fruits are prone to high blood
pressure. Fruits are the best source of natural vitamin C. Make sure you
eat fruits everyday to get your daily dose of vitamin C. Although,
synthetic vitamin tablets do help to a certain extent, fruits have other
properties which in unison lower blood pressure.
Potassium: Studies show that a potassium rich diet
lowers blood pressure and one deficient in potassium increases blood
pressure. In addition to a low potassium intake, excess salt intake
could also lead to hypertension. In order to get the right amount of
potassium, increase intake of foods like bananas, watermelon, potatoes,
tomatoes, oranges, spinach, skimmed milk, soya bean, and almonds. Eating
three to six servings of these foods would ensure sufficient potassium
intake and regulate blood pressure.
Calcium: Some experts feel that hypertension is more likely due
to calcium deficiency rather than due to excess sodium. They feel that
consuming adequate calcium rich foods like milk, curd, spinach, leafy
vegetables, Kabuli chana (Chick peas), Rajma, Matki, Jowar, Bajri and
Nachini can neutralize the hypertensive effect of excess sodium.
Fish: has always been considered health food. Fish oils are
known to maintain blood pressure. Consuming fish like Mackerel
(Bangada), Tuna and Surmai at least thrice a week will help you reduce
your daily dose of medicines.
But, health benefits that can be derived from minor changes in eating
patterns will be effective only if you follow them as a part of your
daily routine. Weight loss coupled with an intake of fruits, vegetables
and fish is the key treatment for anyone suffering from high blood
pressure. Avoiding excess salt & alcohol will help tremendously in
achieving good results. In other words, it requires a change in
lifestyle, eating habits and sheer determination to work towards perfect
health.
