This fiber rich whole grain\u00a0is filling and low in sodium.\u00a0
It also helps keep your\u00a0weight and blood pressure\u00a0under control.\u00a0
Cook your oats as a\u00a0porridge with fruits or\u00a0make yourself an oats\u00a0upma, there are many ways\u00a0to enjoy this grain.\u00a0<\/p>\r\n
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![\"Freshly](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/beetroot-1.jpg\")
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Beetroot <\/strong> Beans & Legumes <\/strong> Green leafy vegetables <\/strong> Yogurt <\/strong> Seeds <\/strong> Garlic <\/strong> Berries <\/strong> Extra virgin olive oil <\/strong> Pomegranate <\/strong> Dark Chocolate <\/strong> It's not just food- get up get active <\/strong> Disclaimer:<\/strong> The advice provided is intended for informational purpose only and does not substitute for professional medical advice.\u00a0\u00a0Consult with your doctor if you\u2019re seeking medical advice, diagnoses, or treatment.\u200b<\/p>\r\n\r\n <\/p>","protected":false},"excerpt":{"rendered":" Diet plays a very vital role in controlling your blood pressure. DASH (\u00a0Dietary Approaches to Stop\u00a0Hypertension) diet is one such that helps. DASH is not a diet, but it\u2019s a way of eating.\u00a0 You cut back on salt, load up on fruits and\u00a0veggies, and round out your meals with\u00a0whole grains, fish, poultry, nuts, legumes,\u00a0and low-fat […]<\/p>\n","protected":false},"author":10,"featured_media":4777,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3472","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3472","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=3472"}],"version-history":[{"count":5,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3472\/revisions"}],"predecessor-version":[{"id":6451,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3472\/revisions\/6451"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/4777"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=3472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=3472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=3472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
A study shows that drinking 2\u00a0cups of a mix of three parts\u00a0beetroot and one part apple\u00a0juice can make your systolic\u00a0blood pressure (the top number)\u00a0go down in just a few hours.\u00a0
High systolic pressure can raise\u00a0your chances of strokes.\u00a0
Cooked beets and beet greens,\u00a0which pack lots of potassium,\u00a0are a good alternative.
Reference<\/a><\/p>\r\n\r\n\r\n\r\n
Including beans and legumes\u00a0like chickpeas, rajma etc. in your\u00a0daily diet\u00a0can keep your blood\u00a0pressure in check and even\u00a0lower it.
Legumes and beans are big on\u00a0fiber and can help lower risk of\u00a0heart diseases.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2024\/02\/spinach_bowl.jpg\")
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Salt in your diet makes you\u00a0retain more fluids in your body\u00a0that\u00a0bumps up your\u00a0blood\u00a0volume and the pressure\u00a0on your arteries, which make\u00a0your blood\u00a0pressure climb.\u00a0
Green leafy vegetables are rich\u00a0in potassium and its potassium\u00a0that helps to flush the sodium\u00a0from your body and manage\u00a0your blood pressure.\u00a0<\/p>\r\n\r\n\r\n\r\n
Yogurt is rich in calcium and this\u00a0mineral is good for blood\u00a0pressure as it helps\u00a0your\u00a0blood\u00a0vessels tighten and relax when\u00a0they should.\u00a0\u00a0
Choose plain low-fat yogurt to\u00a0avoid the added sugar and fat.\u00a0
If it's too plain for you, add\u00a0some fruits to pack a flavor\u00a0punch.\u00a0<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/10\/pumpkin_seeds.jpg\")
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Seeds like pumpkin, flax, melon\u00a0seeds, sunflower etc.\u00a0 are rich in\u00a0the mineral magnesium.
Magnesium helps control your\u00a0blood pressure and relax your\u00a0blood vessels.\u00a0
Munch on some unsalted seeds\u00a0or add them to your bowl of\u00a0cereal or your salad and enjoy.\u00a0<\/p>\r\n\r\n\r\n\r\n
Garlic\u00a0\u00a0increases the body\u2019s\u00a0production of nitric oxide, which\u00a0helps the smooth muscles to\u00a0relax and the blood vessels to\u00a0dilate.\u00a0
These changes can reduce\u00a0hypertension.\u00a0
A study\u00a0reported that garlic\u00a0extract reduced both systolic\u00a0and diastolic blood pressure in\u00a0hypertensive people.
Reference<\/a><\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/berries-2.jpg\")
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Berries like strawberries,\u00a0blueberries, etc. contain the\u00a0natural compound\u00a0anthocyanin.\u00a0
It\u2019s the anthocyanin that\u00a0helps your\u00a0artery walls\u00a0become wider and more\u00a0flexible to lower your blood\u00a0pressure and improve your\u00a0heart health.<\/p>\r\n\r\n\r\n\r\n
Extra virgin olive oil contains the\u00a0antioxidant\u00a0\"polyphenols,\" that help to\u00a0improve the health of the blood vessels\u00a0and help them stay elastic.\u00a0
According to\u00a0recent research,\u00a0consuming\u00a0 olive oil can lower your\u00a0systolic blood pressure\u2014or the \u201ctop\u201d\u00a0number of a blood pressure reading that is\u00a0important in determining your risk of heart\u00a0disease.
Reference<\/a><\/p>\r\n\r\n\r\n\r\n
Pomegranates are believed\u00a0to reduce blood pressure\u00a0through\u00a0reducing levels of\u00a0Angiotensin converting\u00a0enzyme (ACE).\u00a0
ACE is a protein that plays\u00a0an important role in\u00a0controlling blood pressure\u00a0through controlling the size\u00a0of blood vessels in the\u00a0body.<\/p>\r\n\r\n\r\n\r\n![\"Pieces](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/10\/dark-chocolate.jpg\")
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Dark chocolate with at least 60%-70% cocoa can\u00a0give you a boost of a\u00a0plant compound\u00a0called flavanol.\u00a0
As with garlic, this antioxidant can\u00a0raise your nitric oxide levels and\u00a0widen blood\u00a0vessels.\u00a0
That can make your blood pressure\u00a0drop a notch.\u00a0
It goes without saying that a little bit\u00a0of\u00a0chocolate is all you need.
Reference<\/a><\/p>\r\n\r\n\r\n\r\n
Diet does play a very vital role in\u00a0blood pressure management\u00a0however your lifestyle habits also\u00a0make a difference.\u00a0
Take medicines prescribed by your\u00a0doctor, stop smoking, lose the\u00a0extra weight, get active, go for a\u00a0walk, do some yoga, meditate.\u00a0
All this will also help you keep\u00a0those blood pressure numbers in\u00a0check along with your diet.\u00a0<\/p>\r\n\r\n\r\n\r\n