Food plays a big part in making sure that our blood pressure is within a normal and healthy level and this goes the same with ensuring a healthy heart. When we eat on foods that help in lowering the blood pressure, we are able to manage the weight of our body and stay in the ideal daily sodium allowances as well. In fact, a study showed that whatever kind of food we eat, it will affect our blood pressure level causing it to either rise or drop.
There is a kind of diet that was specially made just to control blood pressure levels and this is the DASH or the Dietary Approaches to Stop Hypertension. When we follow a diet that is low in saturated fat and sodium we are actually going for the natural way of lowering our blood pressure levels in a fast and effective manner. Not only does diet affect in managing blood pressure levels but it can also aim at treating hypertension too. One of the things that we may often come across with when it comes to managing high blood pressure levels is making sure to avoid too much salt intake. But there are also many other factors we must consider when eating foods that help in lowering blood pressure quickly.
What is Blood Pressure?
Blood pressure or BP is the pressure that is exerted by circulating blood on the walls of our blood vessels and is one of the chief vital signs. In the medical context, blood pressure is actually the arterial pressure of the systemic circulation. This means that for every heartbeat, the BP will vary between the maximum and minimum pressure or the systolic and diastolic pressure, respectfully. Because of the pumping of the blood by the heart and the resistance to flow in the blood vessels, the mean BP is the circulating blood moves away from the heart by passing through the arteries. The blood pressure drops quickly when it is along the small arteries and arterioles and will continue to go down as the blood moves along the capillaries and back to the heart through the veins.
What Foods Can Help in Lowering Blood Pressure Fast?
Animal products
When we include lean meat, fish, turkey and other animal products in our diet, we may actually lower our blood pressure levels and this of course can be achieved by means of eating them in moderate amounts. It is essential that while cooking these meats, we should not use too much amounts of oil. As for poultry products such as chicken and turkey, it would be much healthier to eat them without the skin because skin has very high amounts of cholesterol which has been directly associated with the rise in blood pressure. Fish and other lean cut of meats should not be cooked deep fried because it will only leave us with a risk of gathering fat molecules in our blood vessels.
Fish rich in Omega-3 and Omega-6
When eating fresh fish go for those that have amounts of omega-3 and 6 in them as these fatty acids are good for the heart. Fish is also loaded with monounsaturated fats and happens to be rich in calcium as well which are both helpful in lowering blood pressure levels and risk of developing heart attacks.
Vegetables
Vegetables are always part of the list of having numerous health benefits and one of which is helping lower blood pressure levels. Corn is said to be one of the kind of vegetables that helps in protecting our arteries. Onions help in avoiding the damage of blood vessels by preventing the LDL cholesterol in doing it. Rich in monounsaturated fats are avocados which help lower LDL cholesterol levels.
Fruits
One of the fruits that really help in lowering blood pressure are apples, in fact, a study said that apples also clear the blood and lower blood pressure levels to as much as ten percent within 6-weeks’ time. Aside from apples, oranges and lemons are also great sources of pectin fiber which actually binds with cholesterol and toxins in the blood helping lower the blood pressure level. Most citrus fruits are rich in potassium which helps in regulating the blood pressure and avoid damage brought about by cholesterol and other toxins in our blood vessels.
More Foods to Lower Blood Pressure Quickly
Garlic
Garlic does not only makes our food smell and taste good but it also has anti-inflammatory and antibiotic properties which helps in lowering cholesterol levels and even prevent the occurrence of blood clots.
Beans
Often called as the wonder food, legumes are able to give soluble fiber which helps in lowering cholesterol and is a good source of vitamin B and folic acid which helps prevent the arteries from clogging up. Soy is also helpful in lowering cholesterol levels and protects the heart from diseases.
Dark Chocolate
It can be surprising to find out that dark chocolate actually helps in lowering the blood pressure levels because it contains a significant amount of flavonoids. Flavonoids are what actually causes the production of nitric oxide which helps in relaxing the blood vessels and causes low blood pressure levels as well as help in lowering the levels of LDL or bad cholesterol in the body.
Grains
Grains, specifically whole grains such as oatmeal and oat bran are just a few of the excellent foods that are rich in soluble fibers and helps lower cholesterol levels thus protecting the arteries from damage. Soluble fibers do this by binding to these bad cholesterols and flush it out of our system. If we are to buy grain products and cereals, we must make sure that it is low in sodium content.
The foods listed above are just some of the many foods out there that can help you in lowering your blood pressure levels. Do not forget to include them in your meals and notice how your blood pressure level is within in a healthy range. Aside from making changes in your dietary plans, also make sure to make changes in your routine by regularly taking on exercise and check your blood pressure levels from time to time.
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