Category: Blood Pressure

17 Foods To Lower High Blood Pressure

Salt is linked with high blood pressure. Reduce salt intake and you should be fine.

Minerals like potassium, calcium and magnesium also help to lower blood pressure. Therefore, people with high blood pressure are advised to eat below listed fruits.

Eat these 17 foods rich in potassium, calcium and magnesium.

1.Beet Juice:

When Beet is eaten raw, it converts into Nitric Oxide (NO). This relaxes and softens your arteries. Therefore, after drinking beet juice, you can notice a pressure drop of 4 to 10 mm of Hg.

2.Extra-Virgin Olive Oil:

A study was conducted to compare the benefits of olive oil. 23 participants were included. It was found that extra virgin olive oil reduced blood pressure by 48%.

3.Berries:

Berries contain flavonoids. And a study concluded that flavonoids prevent high blood pressure and possibly reduces it. Of all Berries, blueberries have highest content of flavonoids.

4.Potatoes:

Potatoes are rich in potassium and magnesium. Both are essential to reduce blood pressure. They also contain fiber, necessary for your diet.

5.White Beans:

A cup of white beans contain 13% calcium, 30% magnesium and 24% potassium of daily requirement. All of which is require to lower blood pressure.

6.Avocado:

An Avocado contains 2% calcium, 10% magnesium and 20% potassium of daily requirement. They are also rich in healthy fats. Try integrating them in your diet daily.

7.Broccoli:

Broccoli is rich is magnesium and also contains potassium and calcium. It is also known to fight cancer.

8.Bananas:

Bananas are rich in potassium. They also make a healthy snack. Whenever you feel hungry grab one.

9.Kale:

Kale is usually known as superfood because it is an anti-oxidant. It contains 9% calcium, 6% magnesium and 9% potassium of your every day requirement.

10.Green Tea:

Again green tea is a powerful anti-oxidant. Catechin, a type of polyphenol in green tea has shown to  improve blood pressure and blood flow.

11.Turmeric:

The main ingredient in turmeric is curcumin. A study was conducted in which 500 mg of turmeric was supplemented thrice per day. In the end, subjects had blood pressure reduced drastically. Turmeric is a great spice. Add them in your curry everyday.

12.Almonds and Cashews:

These nuts are rich in magnesium. Take a handful of them every day for optimal health.

13.Skim Milk:

Skim Milk is an excellent source of calcium. Drink morning and evening. They are also low in fat. Two reasons to replace your regular milk.

14.Oatmeal:

It is high in fiber and low in sodium and fat. Oatmeal makes the best breakfast. Eat them daily. Do not add sugar instead add berries to sweeten.

15.Kiwi fruit:

Kiwi fruit is available throughout the year. It contains all three minerals (calcium, potassium and magnesium). It is also rich in vitamin C.

16.Quinoa:

Half cup of cooked quinoa contains 15% of daily recommended magnesium. It is rich in protein and gluten free.

17.Garlic:

Eat two cloves of garlic daily to reduce blood pressure.  A study found that results from eating garlic were similar to prescribed medication.

What is your blood pressure? And what steps have you taken to reduce it? And which of the above step are you going to follow?

Sources:

http://www.prevention.com/food/13-power-foods-that-lower-blood-pressure-naturally/slide/11

http://www.healthline.com/health-slideshow/foods-good-for-high-blood-pressure

http://www.bodybuilding.com/fun/11-foods-scientifically-proven-to-lower-your-blood-pressure.html

This Seed Reduces Blood Sugar, Triglyceride & Is An Anti-Oxidant

Foxtail millet (a seed not grain) reduces blood sugar, triglyceride level and is an antioxidant. It is largely grown in China and Southern states of India especially Andhra Pradesh and Tamilnadu.

We all know to prevent Hear Attack, one needs to keep Blood Glucose and Triglyceride Level in check. And one needs to consume anti-oxidant to counter the oxidation process. Foxtail millet fits all the above.

Japanese Foxtail Millet
Japanese Foxtail Millet

Foxtail Millet in Reducing Blood Sugar

Scientists from Sri Venketeswara  University (India) studied diabetic rats. They induced diabetes in rats and later fed them with Foxtail millet. Within 6 hours, they noticed 70% drop in Blood Glucose level. When they continued feeding diabetic rats for 30 day, their fasting Glucose Level decreased significantly. They also noticed improvement in glycemic control. Moreover, LDL level decreased with increased HDL levels. However, normal rats were unaffected.

Foxtail Millet in Reducing Triglyceride Level

Scientists from Seoul, South Korea, induced hyperlipidemia in 24 rats by feeding them high fat diet. Later they were divided into four groups. Each group contained 6 rats. To see the effect of different grains, a group was fed either white rice, sorghum, foxtail millet or proso millet for 5 weeks. The group which was fed with fox millet showed lower number of triglyceride level.

As you know amount of fat in blood (triglyceride level) is proportional to heart attack risk. Thereby reducing fat level in blood, reduces risk for heart attack.

Foxtail Millet – An Anti-Oxidant

A team of Biochemists from Memorial University of Newfoundland, Canada analyzed anti-oxidant activity in several variants of millet (kodo, finger, foxtail, proso, little and pearl millets). They found that kodo had the highest anti-oxidant level while proso the least. Although there is no mention as to the level of anti-oxidant level of Foxtail, it can be deduced they have decent amount as it is concluded that all millets have high anti-oxidant levels.

Therefore, don’t forget to include Foxtail Millet in your Diet. It is also a great substitute for rice.

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/20869855

http://www.ncbi.nlm.nih.gov/pubmed/20534332

http://www.ncbi.nlm.nih.gov/pubmed/20465288