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Foods to control high blood pressure

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Foods to control high blood pressure

Blood pressure (BP) is the pressure of circulating blood on the walls of blood vessels. When used without further specification, “blood pressure” usually refers to the pressure in large arteries of the systemic circulation. Blood pressure is usually expressed in terms of the systolic pressure (maximum during one heart beat) over diastolic pressure (minimum in between two heart beats) and is measured in millimeters of mercury (mmHg), above the surrounding atmospheric pressure (considered to be zero for convenience).

For a normal reading, your blood pressure needs to show a top number that’s between 90 and 120, and a bottom number that’s between 60 and 80. When both your systolic and diastolic numbers are in these ranges,  that is the normal range for blood pressure.

Blood pressure is influenced by cardiac output, total peripheral resistance, and arterial stiffness and varies depending on the situation, emotional state, activity, and relative health/disease states. In the short term, it is regulated by baroreceptors which act via the brain to influence nervous and endocrine systems.

There are two types of blood pressures we can see in the human body

  1. Hypertension or high blood pressure
  2. Hypotension or low blood pressure

Hypertension, or high blood pressure, is a common condition that will catch up with most people who live into older age. Blood pressure is the force of blood pressing against the walls of the arteries. When it’s too high, it raises the heart’s workload and can cause serious damage to the arteries. Over time, uncontrolled high blood pressure increases the risk of heart disease, stroke, and kidney disease.

Healthy food which keep you hypertension or high blood pressure in normal are

  1. Leafy green vegetables
  2. Berries
  3. Red beets
  4. Yogurt
  5. Oatmeal
  6. Bananas
  7. Fish
  8. Garlic and herbs
  9. Salmon
  10. Dark chocolate
  11. Pistachios
  12. Olive oil
  13. Pomegranates
  14. Tomatoes
  15. Unsalted sunflower seeds
  16. Ground flax seeds
  17. Soybean

Studies say that Food compounds like flavonoids, nitrates ( Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.), polyphenols,, calcium, potassium, lean protein, magnesium, along with this low fat food, low sodium and fiber rich food might prevent hypertension and help lower blood pressure. All the above food mentioned are rich in these sources. These are  healthy way to decrease blood pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate.



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