Cases of high blood pressure or hypertension have doubled worldwide in the last three decades. According to a research, about 30 per cent of Indians are facing this situation. High blood pressure or hypertension is also called the silent killer. Many factors are responsible for high blood pressure including age, gender, heredity, obesity, sedentary lifestyle and especially dietary factors.
What to eat to lower blood pressure?
Berries: These reduce risk factors of heart disease and are a source of antioxidants. Be it blueberries, raspberries and strawberries, their intake becomes necessary due to the high amount of flavonoids in them.
Beans &pulses: These are a treasure trove of fibre, magnesium and potassium. Research has proved its positive effects. The use of pulses and beans is beneficial in reducing blood pressure. These are really helpful in keeping away all the diseases related to lifestyle.
Citrus fruits: There are many varieties of citrus fruits that you can use. Grape, orange and lemon are not only rich in vitamins, antioxidants, minerals and plant compounds, but also have blood pressure lowering effect. Citrus fruits do not contain sodium and have low-calorie content.
Spinach and Broccoli: Green vegetables have a great role in reducing metabolic diseases. They are rich in antioxidants, potassium, calcium and magnesium which make them an excellent source of choice for high blood pressure patients. Apart from changes in diet, physical activity such as walking and doing yoga can be included in your routine to stay healthy and fit.