What is high blood pressure?

When the heart contracts, the blood is pumped from your heart through the arteries into your body. The blood puts a force against the blood vessel (or artery) walls. This pressure is known as systolic blood pressure. When the heart is relaxing before it contracts again, the existing pressure in the arteries is known as the diastolic blood pressure. Your blood pressure is a reading of this pressure. When that reading goes above a certain point, it is called high blood pressure or 'hypertension'. When you have high blood pressure, it is partly because your blood vessels become narrower, and more constricted forcing your heart to pump harder to move blood through your body. These changes cause the blood to press on the artery vessels walls with greater force. 

TIPS TO REDUCE THE BLOOD PRESSURE LEVELS

High blood pressure contributes to an alarming number of deaths each year. Although it may not have apparent symptoms, high blood pressure leads to heart attacks and strokes aside from also causing kidney failure. You can reduce your blood pressure by reducing your weight (if you're obese) and making a few small changes in your life.

1.Walk it out

Walking at a brisk pace can help lower your pressure. A good workout will ensure the heart uses oxygen more efficiently. Getting a rigorous cardio workout 4 to 5 times a week can make a huge difference. Start by incorporating about 15 minutes of exercise in your daily routine and slowly increase the time and difficulty level.

2.Deep Breathing 

Learning some slow breathing and meditation techniques can do you wonders. It will help reduce stress drastically and keep your blood pressure in check. Try taking out 10 minutes every morning and at night. Inhale and exhale deeply. If you can, join a yoga class for some time so that you can learn the proper method.

3.Go for potassium-rich foods 

 You have probably heard of the negative effects of sodium on the body and potassium is an essential mineral to counter the effects of sodium on blood pressure. Fruits and vegetables are rich in potassium. Try adding sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, and prunes and raisins to your regular diet.

4. Go slow on the salt 

 Whether you have a family history of high blood pressure or not, reducing your intake of salt can make a huge difference to your health. Before adding that extra pinch of salt to your food, think if you really need it. Try substituting salt with lime, garlic, pepper or other herbs and spices. Go slow on processed and packaged foods. Potato chips, frozen chicken nuggets, bacon etc are high in sodium. Try calculating your daily sodium consumption. Keep a food diary and you may be surprised at how much you're taking in.

5.Dark chocolate benefits

 The darker variety of chocolate has flavonols that make blood vessels more elastic. Choose one that has at least 70 per cent cocoa to really reap the benefits.

6.Alcohol alert  

While it does provide some health benefits, alcohol can also be bad for your health. If consumed in small amounts, it can help prevent heart attacks and coronary artery disease. But, more than one or two drinks and the benefits are gone. Keep a check on your drinking patterns and if you're a heavy drinker, start reducing slowly. Never indulge in binge drinking. Consuming four or five drinks in a row can cause a sudden increase in blood pressure.

7.Tea benefits 

Herbal teas are the way to go. In a study conducted, those who sipped on hibiscus tea daily lowered their blood pressure. Many herbal teas contain hibiscus or you can always opt for green tea. The effects of caffeine are still debatable. Drinking caffeinated beverages can temporarily increase pressure. The solution is to check your pressure within 30 minutes of drinking a cup of coffee to determine if it works for your body.

Foods that lower blood pressure

1.Bananas

If you want to lower your blood pressure, then bananas are a great option. They are cheap, available all throughout the year and are loaded with potassium. Potassium helps to lower your blood pressure by 2 to 3 points and helps to lower the risk of stroke.

Banana is one of the best foods, as it is loaded with potassium. Potassium helps the kidney to filter more pressure-boosting sodium out of your bloodstream and helps tiny blood vessels relax and make pressure in the artery walls function more efficiently.

2.Skimmed milk

Want to lower your blood pressure, then sip in a glass of skimmed milk every day. Skimmed milk will do wonders for your body, as it loaded with calcium and vitamin D. These two nutrients work as a team and help to lower down your blood pressure and strengthen your bones. Besides, it also helps to reduce the risk of various cardiovascular ailments.

3.Watermelon

Watermelon is not just a summer-refreshing food, but it is also a heart health promoting food. Watermelon is loaded with fiber, lycopenes, vitamin A and potassium. All these nutrients have blood pressure-lowering effects.

4.Oranges

This super rich vitamin fruit - is another best food you should indulge in, to lower down your risk of developing high blood pressure. Opt in for a glassful of orange juice or eat the whole fruit to load yourself with fiber and vitamin C.

5.Dark chocolate

Eating a square piece of dark chocolate every day, will help to lower down blood pressure readings, because of their richness in flavonoids - they are the natural compounds that cause dilation of the blood vessels.

6.Sunflower seeds

Sunflower seeds are rich in vitamin E, folic acid, protein and fiber. Just a handful of sunflower seeds consumption, will helps to lower your blood pressure and promote your heart-health. Sunflower seeds, release a peptide that inhibits the body's production of enzymes that's known to raise blood pressure. So start munching in salt less, sunflower seeds to promote your health.

7.Whole grain

Indulging into whole grain rich breakfast like cereals and oats is one of the best ways to promote good health. Eating oatmeal or wheat for breakfast, not only helps us to stay full for a long time but it also helps to lower down your blood pressure. So, if you have been diagnosed recently with blood pressure, then start taking you breakfast as the most important mean of the day.

8.Spinach

spinach, is loaded with heart-healthy nutrients. It is low in calories, high in fiber, potassium, folate and magnesium. All these properties help in maintaining and lowering blood pressure levels.

9.Sweet potatoes

This sweet food is loaded with potassium. Richness in potassium helps to keep the sodium levels low and thus drives down the blood pressure.

10.Grape juice

Sip in grape juice, after your workout to reduce your blood pressure.  Grape juice includes polyphenols, which helps to lower down the level of your blood pressure considerably. Polyphenols trigger the production of nitric oxide, which helps to dilute blood vessels and thus helps to lower blood pressure. Sip in at least 2 glasses of grape juice every day, but before sipping in loose out some calories as they are a good calorie source.

11.Beans

Including beans like kidney beans or black beans is one of best ways, to load yourself soluble fiber, magnesium and potassium. All these nutrients are excellent ingredients for lowering blood pressure and improving overall health.

FOOD THAT LOWER BLOOD PRESSURE

Bananas

If you want to lower your blood pressure, then bananas are a great option. They are cheap, available all throughout the year and are loaded with potassium. Potassium helps to lower your blood pressure by 2 to 3 points and helps to lower the risk of stroke.

Banana is one of the best foods, as it is loaded with potassium. Potassium helps the kidney to filter more pressure-boosting sodium out of your bloodstream and helps tiny blood vessels relax and make pressure in the artery walls function more efficiently.

Skimmed milk

Want to lower your blood pressure, then sip in a glass of skimmed milk every day. Skimmed milk will do wonders for your body, as it loaded with calcium and vitamin D. These two nutrients work as a team and help to lower down your blood pressure and strengthen your bones. Besides, it also helps to reduce the risk of various cardiovascular ailments.

 Watermelon

Watermelon is not just a summer-refreshing food, but it is also a heart health promoting food. Watermelon is loaded with fiber, lycopenes, vitamin A and potassium. All these nutrients have blood pressure-lowering effects.

 Oranges

This super rich vitamin fruit - is another best food you should indulge in, to lower down your risk of developing high blood pressure. Opt in for a glassful of orange juice or eat the whole fruit to load yourself with fiber and vitamin C.

 Dark chocolate

Chocolate lovers rejoice! Eating a square piece of dark chocolate every day, will help to lower down blood pressure readings, because of their richness in flavonoids - they are the natural compounds that cause dilation of the blood vessels. 

 Sunflower seeds

Sunflower seeds are rich in vitamin E, folic acid, protein and fiber. Just a handful of sunflower seeds consumption, will helps to lower your blood pressure and promote your heart-health. Sunflower seeds, release a peptide that inhibits the body's production of enzymes that's known to raise blood pressure. So start munching in salt less, sunflower seeds to promote your health.

 Whole grain

Indulging into whole grain rich breakfast like cereals and oats is one of the best ways to promote good health. Eating oatmeal or wheat for breakfast, not only helps us to stay full for a long time but it also helps to lower down your blood pressure. So, if you have been diagnosed recently with blood pressure, then start taking you breakfast as the most important mean of the day.

 Spinach

 spinach, is loaded with heart-healthy nutrients. It is low in calories, high in fiber, potassium, folate and magnesium. All these properties help in maintaining and lowering blood pressure levels.

Sweet potatoes

This sweet food is loaded with potassium. Richness in potassium helps to keep the sodium levels low and thus drives down the blood pressure.

 Grape juice

Grape juice includes polyphenols, which helps to lower down the level of your blood pressure considerably. Polyphenols trigger the production of nitric oxide, which helps to dilute blood vessels and thus helps to lower blood pressure. Sip in at least 2 glasses of grape juice every day, but before sipping in loose out some calories as they are a good calorie source.

 Beans

Including beans like kidney beans or black beans is one of best ways, to load yourself soluble fiber, magnesium and potassium. All these nutrients are excellent ingredients for lowering blood pressure and improving overall health.