BEST WAY TO CONTROL HIGH BLOOD PRESSURE

High blood pressure is also known as Hypertension. Blood pressure is the amount of force exerted against the walls of the arteries as blood flows through them . If a person has high blood pressure it means that the walls of the arteries are receiving too much pressure repeatedly. 

Causes of High Blood Pressure

1- Smoking

2- Stress

3- Overweight

4- To much salt in diet

5- Genetic

6- Adrenal or Thyroid disorder

7- Drinking too much Alcohol

8- Lack of physical exercise

    FOODS TO CONTROL HIGH BLOOD PRESSURE

Olive oil- Olive oil, long a staple of the Mediterranean diet, has been shown to have beneficial effects on blood lipids and may also lower blood pressure. According to a recent study, "Olive oil intake is inversely associated with both systolic and diastolic blood pressure." Translation: consuming more olive oil is linked with lowered blood pressure. Use olive oil for cooking and on salads.

Fruits-  Fruits like Apple, Water Melon, Grapes, Berries and Banana are good for high blood pressure. These fruits in potassium . Potassium is known to lower blood pressure and reduce the risk of stroke. 

Dark Chocolate-  Modest consumption of dark chocolate id good for heart as it contains flavonoid which is known to affect the production of nitric acid, which in turn relaxes the muscles and causes the blood vessels to dilate resulting in lower blood pressure.

Cucumber- Cucumber will help hydrate and lower the pressure in the arteries. Eat 2 fresh cucumbers every day in your Breakfast and lunch to control your blood pressure.

Green Leafy Vegetables-  Green leafy vegetables are filled with antioxidants, potassium, and magnesium which together aid in lowering and maintaining blood pressure levels. Try to eat them raw or boiled to retain their healthy properties.

Fish- Fish has low fat and high protein content and is a good source of omega-3 fatty acids  that protects your blood vessels from plaque.

                         HELPFUL TIPS

• Don’t skip meals, try to eat one-third of your calories at breakfast.
• Reduce sodium in your diet.
• Exercise regularly for 40 - 50 minutes.
• Never drink too much Alcohol.
• Avoid species in your food and try to eat boiled food or raw instead of fried.
• Try to Avoid coffee as it contains caffeine which can cause a temporary but sharp increase in blood pressure. 
• Eat fruits which a rich in fiber content.
• Avoid stress and always try to stay happy and calm.