The heart is a vital organ within the body, holding immense significance. Its primary purpose is to generate the necessary force for blood circulation, ensuring the transportation of blood throughout all areas of the body.
High blood pressure, or hypertension, is a common health condition affecting a significant portion of the population. If left uncontrolled, it can lead to serious health complications.
Approximately 30% of adults nowadays experience hypertension, a condition that can be effectively managed. Before suggesting a medicine or remedy, it is more important to understand what high blood pressure and its prominent causes are.
High blood pressure refers to the force exerted by the blood flow on the walls of the arteries, determining the blood pressure level.
One reading (Systolic) is when the heart pumps the blood, 2nd reading (Diastolic) is when the heart relaxes.
Arteries expand and contract to push the blood forward and it requires some elasticity to do that.
High blood pressure can be attributed to two primary factors:
The narrowing of arteries occurs by the accumulation of plaque that hinders the smooth flow of blood.
The hardening of arteries impairs their ability to contract and expand as required.
Let's look at the Blood pressure readings though most of you are aware.
Blood Pressure Category Systolic mmHg Diastolic mmHg
Normal Less than 120 & less than 80
Prehypertension 120-139 or 80-89
(Hypertension) Stage 1 140-159 or 90-99
(Hypertension) Stage 2 160 or higher or 100 or higher
Hypertensive crisis Higher than 180 or Higher than 110
*Prehypertension can be controlled just by changing lifestyle, but medication is mandatory from stage 1 apart from diet change.
While medication and lifestyle modifications play a crucial role in managing hypertension, incorporating a few ingredients into your diet can further aid in reducing high blood pressure naturally. Nature's bounty offers an array of fruits and others that possess remarkable properties to regulate blood pressure. However, let us explore some ingredients and understand how they can contribute to a healthier cardiovascular system.
Berries
Berries, such as strawberries, blueberries, raspberries, and blackberries, offer more than just their delightful taste—they are also abundant in health-promoting qualities. These fruits are high in anthocyanins, which are potent antioxidants that have been linked to reducing blood pressure levels.
Anthocyanins help relax blood vessels, improving blood flow and reducing resistance, thus lowering blood pressure. Incorporating a variety of berries into your diet, either as a snack, in smoothies or as a topping for cereal or yogurt, can provide a tasty and nutritious way to support your cardiovascular health.
Guavas
Guavas are indeed incredibly healthy fruits with numerous medicinal properties. These remarkable fruits are abundant in vital nutrients such as vitamins A and C, fiber, and antioxidants. The substantial vitamin C concentration boosts the immune system, stimulates collagen production, and aids in combating infections. Furthermore, guavas contain lycopene, a powerful antioxidant known for its ability to reduce the incidence of some malignancies.
Moreover, individuals with diabetes and high blood pressure can significantly benefit from guavas. With their low glycemic index and rich fiber content, guavas assist in regulating blood sugar levels.
Additionally, their potassium content plays a role in maintaining optimal blood pressure levels, promoting overall cardiovascular health.
Kiwi
Kiwifruit, often referred to as the "King of Fruits," is packed with an impressive array of nutrients, making it an ideal choice for individuals with heart disease. Its high potassium content plays a crucial role in regulating blood pressure and counteracting the adverse effects of sodium. Additionally, kiwifruit contains an abundance of arginine, which has been shown to soften and widen blood vessels, resulting in improved blood flow, reduced blood viscosity, and lower blood pressure.
Moreover, kiwifruit is a rich source of essential nutrients, including protein, carbohydrates, vitamins (C, A, B), carotene, folic acid, and minerals (calcium, phosphorus, iron, sodium, potassium, and magnesium). By incorporating kiwifruit into your diet, you can effectively supplement your body with a wide range of vital nutrients necessary for maintaining healthy blood pressure levels.
Pistachios
Pistachios serve as a noteworthy source of essential nutrients, including protein, healthy fats, carbohydrates, carotene, vitamin E, vitamin K, arginine, folic acid, and various minerals such as potassium, calcium, sodium, magnesium, iron, and zinc.
Moreover, pistachios stand out as the dried fruit that yields the most significant advantages for heart health. Consequently, they have acquired the reputation of being known as the "friends of the heart."
Pistachios possess a high concentration of arginine, which assists in elevating the levels of nitric oxide in the body. Nitric oxide plays a critical role in reducing blood pressure, lowering blood lipids, and preventing the occurrence of arterial blockages.
Furthermore, pistachios rank among the foods that contain the highest amounts of phytosterols. These phytosterols can impede cholesterol absorption and synthesis, contributing immensely to the well-being of the heart and brain.
Watermelon
Watermelon, with its high-water content and refreshing flavor, is an excellent choice for those looking to manage their blood pressure. It is rich in an amino acid called citrulline, which helps produce nitric oxide—a compound that relaxes and widens blood vessels, thereby reducing blood pressure. Additionally, watermelon is a good source of vitamins A and C, as well as lycopene, another powerful antioxidant. Enjoying watermelon as a snack or incorporating it into salads can be a hydrating and heart-healthy choice.
Last but not the least.
Hibiscus tea
Hibiscus tea, made from the dried petals of the hibiscus plant, has long been recognized for its potential to lower blood pressure. Studies have shown that regular consumption of hibiscus tea may have antihypertensive effects, possibly due to its ability to inhibit the production of angiotensin-converting enzyme (ACE), which constricts blood vessels. Enjoy a cup of hibiscus tea daily as a refreshing and natural way to help manage hypertension.
Conclusion:
While it is essential to rely on medication and lifestyle adjustments to manage high blood pressure, the inclusion of specific dietary ingredients can enhance your efforts.
By integrating these ingredients into your meals and snacks, you can harness their natural power to support cardiovascular health and maintain optimal blood pressure levels.
Moreover, it is advisable to regularly monitor your vital signs to stay well-informed about your numbers. With the Doori Healthable healthcare device, you can effortlessly track your vitals anytime and anywhere, using just your fingertips. This innovative device eliminates the need for cuffs or visits to clinics, providing convenience and ease of monitoring.
Additionally, the Doori Healthable device not only monitors your vitals but also provides personalized health tips tailored to your specific needs.
Nonetheless, it is crucial to prioritize your well-being and consult with a healthcare professional before making any significant changes to your diet or treatment plan.
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