New Delhi: Heart diseases claim many lives globally every year, and when it comes to defining risk, parameters like blood pressure and cholesterol play an important role. Blood pressure defines the rate at which blood crashes against the artery walls to circulate to different parts of the body. Both low and high blood pressure (hypertension) can be detrimental to health; the latter silently can cause harm to arterial walls and may over time spike the risk of chronic heart diseases.
Hypertension is often termed as a silent killer as the condition develops at a slow pace without any symptoms; and when it comes to management, experts recommend switching to a diet low in salt, sugar, and saturated fats. However, some foods are credited with the ability to lower blood pressure in just 24 hours – it is a particular group of vegetables that we often shy away from. Keep reading.
Can vegetables help with hypertension?
The first step towards hypertension management is diagnosis – and after that one can look for medical or lifestyle-related remedies to bring the condition under control. One of the most important lifestyle changes is to cut down on salt intake, followed by an appropriate amount of workouts coupled with plenty of vegetables and fresh fruits in the diet. Natural ingredients like certain spices can also help mitigate the high BP reading.
In terms of vegetables, research suggests that foods rich in nitrates can mitigate blood pressure in just 24 hours, and it is very prominently found in green leafy vegetables like:
- Kale
- Lettuce
- Spinach
- Cabbage
- Swiss chard
- Fennel
These low-calorie vegetables are also great for inducing weight loss, and upon regular and daily intake, they can be your key to maintaining blood pressure levels healthy. To include more green vegetables in your diet, include them in salads, soups, curries, or stews.
Are green leafy vegetables the only way to lower blood pressure levels?
Besides green leafy vegetables that must be eaten every day for better management of hypertension, vitamin C-rich foods can also have a positive impact on health. Berries, some raw beetroot juice, and pulses, and lentils also have a blood pressure-lowering effect. Additionally, patients must cut down on alcohol and smoking to lower the risk of stroke, obesity, cancer, or heart attack in the long run. The following foods can be included in a hypertension patient’s diet:
- Kiwis
- Bananas
- Berries
- Raw beetroot
- Lentils
Blood pressure reading and what it means?
While checking your blood pressure at home, watch out for the following parameters to ascertain if your blood pressure is low, normal, or high.
- Low: 90/60 mm Hg
- Normal: 120/80 mm Hg
- Elevated: 120/129 mm Hg
- Severely high blood pressure: 180/120 mm Hg and beyond
