COMMON FOODS TO LOWER HIGH BLOOD PRESSURE

Hyper tension is also known as High Blood pressure. High Blood pressure(BP) can lead to Heart attacks, Strokes and paralysis of the body as it affects the brain too.

Most people with high blood pressure have no signs or symptoms, even if blood pressure readings reach dangerously high levels.

Although a few people with early-stage high blood pressure may have dull headaches, dizzy spells or a few more nosebleeds than normal, these signs and symptoms typically don’t occur until high blood pressure has reached a severe — even life-threatening — stage.

If you are diagnosed with hypertension i.e. a systolic/ diastolic pressure of 140/90 mmHg or above, then along with medications, you ought to make certain lifestyle changestoo, mainly – your diet.

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Risk factors:

High blood pressure has many risk factors, including: age, family history, being over weight or obese, not being physically active, using tobacco, too much salt in your diet, drinking too much alcohol, Stress and certain chronic heath ailments like high cholesterol, diabetes, kidney diseases and sleep disorders.

Complications:

Uncontrolled high blood pressure can lead to : Heart attack or stroke due to hardening and thickening of the arteries,  Aneurysm due to weakening and bulging of blood vessels leading to rupture and blood loss, Heart failure, improper functioning of other critical organs. Affects brain functioning – ability to think, understand, remember and learn too.


How diet can lower High Blood pressure:

Diet is the first line of defense for prevention of hypertension and related diseases.

A healthy diet is one of the most powerful ways to lower blood pressure. Many commonly available foods can reduce your High blood pressure in as little as two weeks. Allocate adequate time for sleep, exercise and you can see the major difference.

1.  Sprouts

Sprouts contain an antioxidant called glucoraphanin that has the ability to lower blood pressure and reduce the inflammation in the heart, arteries and kidneys. The effects of this antioxidant can also reduce the risk of stroke and heart attack. Be sure to eat fresh sprouts as they have the highest concentration of proteins, minerals, enzymes, antioxidants, anticarcinogens, vitamins and minerals.

2.  Spinach

Spinach is a folate-rich food that can lower your risk of hypertension. This leafy green vegetable also provides a completely absorbable, balanced protein along with antioxidants that help lower blood pressure.

3.  Bananas

Bananas have a high content of potassium, which is known to lower blood pressure and reduce the risk of stroke. Bananas are also low in sodium, which is important for people with high blood pressure to avoid. Just one banana a day can provide a dose of potassium, helping to reduce blood pressure and fend off various cardiovascular diseases. Along with bananas, you can also eat other fruits such as apples, plums, pears, pomegranate, and mangoes.

4.  Garlic

Garlic has anti-inflammatory and antiviral properties that can fight coronary heart disease by unplugging arteries. The gas that garlic produces in the stomach relaxes your arteries and lowers blood pressure. Eating one garlic clove a day can significantly reduce your blood pressure in as little as three months.

5.  Tomatoes

Tomatoes contain lycopene, an antioxidant that helps protect your cells from the damaging effects of free radicals. The lycopene and other carotenoids found in tomatoes help in reducing high blood pressure and lowering the risk of heart disease. Tomatoes also contain nutrients such as calcium, potassium, and vitamins A, C and E that are good for your overall health. Tomatoes can significantly lower both systolic and diastolic blood pressure among those who have hypertension.

6.  Potatoes

Potatoes are rich in potassium and also contain a blood pressure-lowering compound called kukoamines. They also contain an assortment of minerals and vitamins, such as vitamins C, B6, B1 and B3; magnesium, iron, zinc and phosphorus; as well as carotenoids and natural phenols. All these minerals and vitamins are good for your overall health. For best results, be sure to prepare your potatoes without frying them and eat them without adding butter, margarine or sour cream.

7.  Almonds

Nuts like almonds provide protein and healthy fats that are good for your health. The high amount of good protein in almonds and almond milk helps lower high blood pressure and fight against diabetes and cardiovascular disease. The monounsaturated fats in almonds have been found to lower cholesterol levels, reduce arterial inflammation, and ultimately lower blood pressure. The potassium present in almonds can reduce the negative effects of sodium on blood pressure. Healthy fats also promote cardiovascular health.

8.  Olive Oil

Olive oil has free radical-fighting antioxidants known as polyphenols. Olive oil also is high in monounsaturated fatty acids like oleic acid, which helps prevent high blood pressure. However, it is essential to bear in mind that olive oil loses much of its health benefits when heated. Due to this, try to use olive oil without cooking it. You can drizzle it on a salad or stir it into a bowl of roasted potatoes to enjoy maximum benefits.

9.  Celery

This crunchy green vegetable has a compound called 3-n-butyl phthalide that relaxes the smooth muscle lining in blood vessels, reducing blood pressure. Celery is also a good source of vitamins and minerals, including vitamin C, potassium, calcium and magnesium that help reduce blood pressure.

10.  Salmon

The omega-3 fatty acids as well as EPA (eicosapentaenoic acid), primarily found in cold-water fish like salmon, reduce inflammation and prevent high blood pressure. Also, salmon has low fat and high protein content that is good for people with high blood pressure. You can also eat other cold-water fishes such as mackerel, halibut, anchovies, tuna, and herring. If you do not like the taste of fish, you can opt for fish oil supplements.

These common foods can help lower your blood pressure, in very little time for few individuals. In addition, limit your intake of sugar and saturated fats as they can increase inflammation and harden your arteries, which results in hypertension.

Prevention of High Blood pressure:

Lose weight, Exercise regularly, Cut down salt intake, Cut down coffee intake, Limit the amount of alcohol , Stop smoking

Foods to avoid: Papads and pickles, Canned and Processed foods, Frozen foods, etc.

Go ahead, Be happy, Live long and healthy….

QUICK AND EASY SOLUTIONS TO REMOVE DARK CIRCLES AROUND YOUR EYES

Dark circles under the eyes is a common problem. Dark circles makes one look weak and dehydrated. The skin around the eyes is very delicate and thinner than most areas of the face. There are no oil glands and the skin has a fine texture needing extra care and attention. As we get exposed to sun rays, the skin under the eyes gets damaged and becomes more thin and wrinkled. The veins below this thin skin start looking prominent. Thus the wrinkles and prominent veins form dark circles. Sometimes, pigmentation also causes dark circles.

The causes of dark circles around the eyes can be due to hereditary factors, lack of sleep, illness, stress, fatigue and nutritional deficiencies. Sinus problems and pregnancy are also causes of dark circles. Hormonal imbalances as a product of menstruation, pregnancy or menopause can also cause dark circles. To overcome the dark circles problem you need to have a nutritious and balanced diet. The skin under the eyes also turns dark as we advance in age.

You can avoid application of costly creams and follow natural methods to remove dark circles around your eyes.

Here are a few natural remedies for treating dark circles under your eyes.

• Tomato paste

Tomato paste is one of the most effective remedies for dark circles. Available in every kitchen. Take one or two fresh tomatoes, one tablespoon of lemon juice and a pinch of gram flour and turmeric powder. Blend these ingredients nicely until they become a thick paste and apply it very gently around your eyes. Rinse it off gently with clean water after 10 or 20 minutes. You can repeat this process twice or thrice every week , makes the skin tone around your eyes lighter and will eventually make your dark circles go away completely.

• Fresh cucumber or Potato

Place thin slices of fresh cucumber or potato over your eyes can help reduce dark circles to a great extent. It also provides your eyes a soothing touch which further prevents the occurrence of dark circles around your eyes. Optional method is mixing cucumber juice with potato juice in equal quantities and dip cotton balls in it and place over the eyes. Leave it for 15 to 30 minutes .This helps remove puffiness along with dark circles around eyes. Plan for a short nap. For best results follow this schedule twice or thrice e week.

• Mint leaves

Applying crushed mint leaves over your eyes will not only soothe your eyes but will also help you in getting rid of dark circles. Apply freshly crushed mint leaves all around your eyes and leave it for 5 or 10 minutes. Then gently wipe it off with a clean and cold cloth.later wash your eyes. You will feel extremely relaxed and will also get rid of under eye dark circles gradually.

• Almond Oil

Almond oil is a natural ingredient which is very beneficial for the delicate skin around your eyes. All you need to do is to apply a little almond oil over the dark circles before going to bed and wash it off with cold water the next morning. Repeating this for at least a month will make your dark circles disappear almost entirely.

• Rose water and used tea bags

Along with external care and a healthy lifestyle, take time off for relaxation, using eye pads. Take cotton wool and make two thick square pads. They can be soaked in cucumber juice or rose water. Lie down, close your eyes and put the soaked pads on them. Keep them on for about 15 minutes.

Used tea bags can also be used as eye pads.

Applying a compress of iced water , orange juice or cold milk directly over closed lids for 15 to 20 minutes also helps.

What to do when I’m travelling:

When you are on travel and do not have time to indulge in home remedies you can even apply cream rich in Vitamin E and Vitamin C for reducing the dark circles around the eyes.

Precautions:

• Do not apply facial masks around the eyes. Protect the area with cucumber slices or thin potato slices. Ideal time for relaxing and removing dark circles too.
• Exercise daily. Include deep breathing exercises in your schedule, helps blood circulation, oxygenation and control of stress. Practice yoga and meditation. This helps to deal with stress and also oxygenates the body.
• Adequate sleep and relaxation are very important.
• Drink at least 15 glasses of water per day, keeps body hydrated and removes toxins, impurities from the system.
• Consume vegetables and fruits which are fresh and are rich in fibrous contents, keeps the system clear of toxins and prevent dark circles under the eyes.