12 Best Vegetables for Reducing High Blood Pressure

Hot Health
By Hot Health August 30, 2016 21:19
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12 Best Vegetables for Reducing High Blood Pressure

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Top 12 Veggies That May Lower Blood Pressure 

When you have high blood pressure, this puts a lot of strain on your heart and blood vessels and over time this can lead to heart attack or stroke. High blood pressure is commonly referred to as hypertension. It can also lead to kidney disease or dementia in some people.

 

How do you know that you have high blood pressure?

The only way to find out if you have high blood pressure or not is to get yourself checked. You probably have high blood pressure if your blood pressure readings are consistently at 140/90 mm Hg or above (either at systolic 140 or more or diastolic 90 or more) over many weeks. You should have your blood pressure readings taken several times over the day to find out just how high it really is – because just a single reading won’t give you the full picture. One of the most common symptoms of high blood pressure is frequent headaches, so if this is something that’s affecting you, it would be better to get your blood pressure readings taken.

 

What causes high blood pressure?

There is no single cause for high blood pressure – it could be because of a number of reasons; but generally lifestyle factors play the most important role. You are at risk of having high blood pressure if you are generally inactive, have too much salt in your food, don’t have enough fruits and vegetables, are overweight or drink too much alcohol. The risk of High blood pressure increases as people get older, as the effects of the their unhealthy habits build up; if there is a family history of high blood pressure or if you are from certain ethnicities, such as Indian or African-Caribbean, where this condition is quite common.

 

How to lower blood pressure?

The only way to lower blood pressure is by changing your lifestyle and eating habits, apart from taking the medication recommended by your doctor. Some of these lifestyle changes include watching your weight and shedding the extra flab. Exercise daily – even something as simple as brisk walking, cycling and moving up and down the stairs can help control the blood pressure. Avoid taking alcohol, and even if you have to, take it in moderation. Stop smoking, if you haven’t already.

 

Change your food habits to lower blood pressure

Your diet plays a huge role in whether you have a normal or high blood pressure. You should aim to have less than 1,500 mg of sodium and avoid fried or processed foods. The DASH diet is recommended to those with high blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It involves reducing your intake of sodium, fat and alcohol and including a plenty of fruits and vegetables rich in potassium in your diet.

 

Add Veggies to Your Diet

There is nothing complicated about this advice – add veggies to the diet, it always works. Leafy greens such as kale and spinach pack a heavy dose of calcium, iron and potassium and they lower high blood pressure. It is okay to have canned veggies as well, but only if they are sodium free.

 

Here are the top 12 veggies that may lower blood pressure.

 

Beet Root

high blood pressure

Beet roots may not be the tastiest veggies out there, but they are definitely among the healthiest. You may not love how beet root juice tastes, but you will definitely appreciate the health benefits. Beets are rich in potassium and are excellent sources of calcium and iron. They fight inflammation and they reduce high blood pressure as well. In fact, they rank no. 1 on our list of veggies that may lower high blood pressure.

 

Garlic

garlic reduce inflammation

pameladebutler

Garlic is one of the most powerful anti-inflammatory foods in nature. Garlic is recommended as a cure for a number of diseases and ailments. A lot of people today recognize how important garlic is to their health. To prepare garlic for food, you can slice it up or mince it, just don’t overcook it – that would lower its nutritional content. Soften it enough so that it absorbs and retains the nutrition and does not get burnt.

 

Kale

high blood pressure

Kale is an incredibly nutritious leafy green vegetable that is rich in calcium, magnesium and potassium. It is very low in calorie content and is a rich source of antioxidants. It contains alpha-linolenic acid, a plant-based fat, which is known to fight inflammation. Kale makes for a great choice to be used in a salad.

 

Sweet Potato/Yams

sweet potato and reducing inflammation

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There are two types of sweet potato – moist and dry. Moist sweet potatoes are called as yams. Yams are excellent anti-inflammatory foods, are much healthier than the more popular white potatoes and are known to lower blood pressure. Yams are very delicious and great for weight loss. However, don’t make the mistake of frying them, that would cause them to lose their nutritional value.

 

Watercress

watercress and high blood pressure

DaveJonesphotography

Watercress is a leafy green vegetable that is a rich source of beta carotene. In fact, it contains four times as much beta carotene as apple. It is also rich in Vitamin K. Watercress has excellent anti-inflammatory properties and is recommended to those suffering from high blood pressure. It is also known to fight cancer and prevents DNA damage caused by cancer to a certain extent, according to the American Journal of Clinical Nutrition.

 

Carrots

carrots and high blood pressure

You are no doubt well aware that carrots are great for the eyes. What you may not know is that carrots are recommended very highly to those with high blood pressure. Carrot contains antioxidants and is a rich source of potassium. It is one of the most powerful anti-inflammatory foods. But if you really want to make the most of carrot, you should consider investing in a juicer to prepare carrot juice. This way you will get all the vitamins and minerals from carrots that you need.

 

Turnip Greens

turnip greens and high blood pressure

Federicopinori

Turnip greens are rich in fiber, manganese, vitamin B6, vitamin C, folate, copper, calcium and potassium. They are powerful anti-inflammatory foods and are used in the same way as potatoes – roasted, boiled, mashed or shredded.

 

Broccoli

broccoli and high blood pressure

Broccoli is a rich leafy green vegetable, which is known to fight cancer, lower blood pressure and fight inflammation. A cup of cooked broccoli would give 6% of the calcium, 14% of the potassium and 8% of the magnesium you would need. Broccoli is very delicious and is used in many salads.

 

 

Globe Artichoke

artichokes and veggies

Globe artichokes are the most popular variants of artichokes. They are a rich source of magnesium, folate, vitamin C and fiber. The leaves and the base of the globe artichokes edible, but the rough outside leaves and the furry central choke should be avoided. They can be barbecued or grilled and should be served with water.

 

Bok Choy       

bok choy

pixabay/yuchinutrition

Bok Choy is a highly nutritious cruciferous vegetable that is very similar to cauliflowers in taste. It is rich in beta carotene and vitamin A. Bok Choy is generally used in salads and soups. It is a powerful anti-inflammatory food and is known to build the body’s immunity against infectious diseases.

 

Beet Greens 

beets and hypertension

Most of us get rid of the beet greens when preparing beet root juice. But did you know that beet greens are the richest sources of fiber in nature? They are great for digestion, and are good for your cardiovascular health. Beet greens also lower blood pressure.

 

Squash

squash and higher blood pressure

Squash is one of the richest sources of potassium in nature. This makes it a powerful antidote to high blood pressure. Just a cup (or 250 ml) of squash provides 16% of the potassium that you would need.

Hot Health
By Hot Health August 30, 2016 21:19
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