WEEKLY CONTEST WEEK 5 - Healthy Game - Day 6 - Reward Pool 50 STEEM - The Best Recipe For Heart Pressure By|| @kofipascal

in HEALTH REPUBLIC4 months ago (edited)


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An important role in reducing high blood pressure. A nutritious diet and exercise is the key. If you successfully control your blood pressure with a healthy lifestyle, you might avoid or reduce high blood pressure.

DASH stands for dietary approaches to stop hypertension.

The dash diet is a life long approach to healthy eating that's design to help treat high blood pressure hypertension. It was found that people who followed the dash plan had notable lower or normal blood pressure after some few weeks. The rate of High blood pressure can be reduced by healthy eating and a balanced lifestyle before it get out of hand. Causes or risk factors of high blood pressure could be age related that means the older you grow, the higher the chances of getting high blood pressure.

One may ask "so what foods are good for high blood pressure ?" Foods that are rich in potassium, magnesium and calcium will help lower high blood pressure.

Fruits and vegetables, beans, nuts, seeds, whole grain, fish, poultry, and low-fat or fat free diary products and its low in foods and beverages with added sugars, red meats and sodium. The dash eating plan can be a way of eating for the whole family and also may reduced risk of stroke, heart diseases and kidney stones. These are the basics of the dash eating plan and its benefits.

FRUITS AND VEGETABLES

Fruits and vegetables are natural forms of potassium which is important in managing blood pressure. This is because some studies shows that low intake of potassium may be related to hypertension .Making half your plate full of fruits and vegetables will help you increase your intake. Citrus fruits such as oranges, grapefruit and lemons may have powerful blood pressure lowering effects. They are loaded with vitamins, minerals and plants compound that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure.

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Leafy green vegetables also helps in decreasing blood pressure this is because they are rich in nitrates .

Research suggests that eating nitrates rich in vegetables 1-2 servings can reduce hypertension for up to 24 hours.

Examples are cabbage, lettuce and spinach.

Garlic

Garlic increases the amount of nitric oxide that is produced by the body which helps the smooth muscles to relax and the blood vessels to dilate. These helps to reduce hypertension. Garlic extract also reduced both systolic and diastolic pressure in hypertensive patients.

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Oats

Oats contain a type of fibre called beta glucan which may reduce blood cholesterol levels. According to some research beta glucan can also reduce blood pressure level. Starting the day of with a bowl of oat meal or use rolled oats instead of breadcrumbs to give texture to meat or vegetarian burger patties.

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FOODS TO AVOID

While some foods may relieve hypertension, others can cause substantial increase in blood pressure . One can prevent or reduce blood pressure by preventing the following;

CAFFEINE

The caffeine in coffee, tea, cola and in energy drinks can cause spike in short term spike in blood pressure.

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ALCOHOL

Consuming moderate amount of red wine may have some health benefits but larger amounts of alcohol can cause dramatic increase in high blood pressure.
A healthful lifestyle and diet can help to reduce the risk of high blood pressure. Foods that may lower blood pressure includes fruits, vegetables, oats, nuts, lentils, herbs and spices. Incorporate this in balanced diet and engage and adequate physical activities to treat hypertension and improve overall health.

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