Tips to Reduce Blood Pressure

High blood pressure or hypertension increases the risk of heart disease and stroke. Hypertension risk factors include obesity, drinking too much alcohol, smoking, and family history. Beta-blockers are a common treatment for hypertension.

  • A basic approach to lower blood pressure is to follow something called the DASH diet. It stands for Dietary Approach to Stop Hypertension.
  • Limit the addition of salt to your diet as all foods do contain some amount of sodium in them. Replace the salt with fresh herbs such as basil, thyme, oregano and the likes. They would add in a good flavor as well.
  • Salmon: A top food for heart health, it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides and curb inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.
  • Olive oil: this oil is a healthy fat made from smashed olives. It's rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Try it on salads and cooked veggies.
  • Walnuts: A small handful of walnuts a day may lower your cholesterol. It may also protect against inflammation in your heart’s arteries. Walnuts are packed with omega-3s, healthy fats called monounsaturated fats, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies.
  • Tofu: it is a great form of vegetarian soy protein with health healthy minerals, fibre, and Poly unsaturated fatty acids (PUFA).
  • Oranges: Sweet and juicy, oranges have the cholesterol-fighting fiber pectin. They also have potassium, which helps control blood pressure.
  • Barley: try this nutty whole grain in place of rice. You can also add barley into soups and stews. The fiber in barley can help lower cholesterol levels. It may lower blood sugar levels, too.
  • Oats: A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time making it useful for people with diabetes, too. Oats’ fiber can help your heart by lowering bad cholesterol (LDL).
  • Flaxseeds: This shiny, honey-colored seed has three things that are good for your heart: fiber, phytochemicals called lignans, and omega-3 fatty acids. Grind flaxseed and add it to your bowl of cereal, yoghurt, buttermilk etc.