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Posted by Royal Sundaram on 08 Feb 2016
What to eat to reduce High Blood Pressure
When blood runs through your arteries and veins, it exerts pressure on the walls of those blood vessels. This pressure is at rest while you sleep, rises when you wake up, and spikes whenever you are excited, scared, under stress, or are exercising.
Nicknamed as ‘the silent killer’, high blood pressure has no symptoms. A good way to detect it is to know all of the risk factors involved. People at risk of high blood pressure consist of adults over the age of 35. People suffering from obesity are also extremely susceptible to high blood pressure. Moreover, people who are heavy drinkers and women who take oral contraceptives are also more likely to suffer from High Blood Pressure. But at the end of the day, the only way to truly know whether you suffer from high blood pressure is to have your blood pressure checked regularly.
A person’s diet plays a huge role in whether they have low, normal, or high blood pressure. Nutritional advices for reducing blood pressure, like the DASH (Dietary Approaches to Stop Hypertension) diet, include measures like decreasing your consumption of alcohol, sodium, sugar and fat.
The DASH recommendations also propose consuming more meals that are rich in magnesium, calcium, and potassium. Generally speaking, it is recommended to get more whole grains, low-fat protein sources, and plenty of fruits and vegetables. The following points suggest some of the best foods to lower your blood pressure.
1. It is like a gift sent from heaven! Glugging a glass of hearty low-fat milk gives you a healthy dose of much needed calcium and vitamin D. These two nutrients team up to reduce your blood pressure by 3 to 10 percent! While this may not sound like much at all, it in fact it adds up to almost a 15 percent decrease in risk for cardiac disease.
2. A leafy green joy, spinach is perfectly low in calories, high in fibre, and bursting with healthy micronutrients like Magnesium, folate, & potassium — major players in dropping and preserving blood pressure levels. Are you looking for an easy and healthy way to get more of this awesome veggie in your diet? Try mixing some fresh leaves into a salads or placing it in your sandwiches.
3. Sunflower seeds are a wonderful source of magnesium. A cup of these seeds make for a healthy and tasty snack. But make sure that they are unsalted! You do not want a spike in you sodium levels!
4. Healthy and handy, beans are bursting with magnesium, soluble fibre, and potassium, all perfect components to lower blood pressure and improve total heart health. Add them to your favourite Wraps, soups, or salads.
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