If you are diagnosed by your physician that you are suffering from high blood pressure you might start thinking about taking medication.B ut the good news is that lifestyles also plays role in lowering blood pressure, because if you will maintain a healthy lifestyle then you can avoid delay or lessen the need for medication. By having a balanced DASH (dietary approaches to stop hypertension) diet can help you reduce blood pressure.
Eat a healthy diet
Less processed food should be taken by the patient, sugar and carbohydrates should be avoided, food with high potassium content should be preferred. Therefore fruits (avocados, bananas, apricot) vegetables (sweet potato, spinach, tomatoes), beans, poultry, fish, whole grain should be given to the patient.
Reduce sodium in daily diet
Research has shown that having diet that is rich in potassium and low in sodium can help reduce blood pressure . less processed food contains less sodium because most of the sodium is added during processing that’s why it should be avoided, also do not use salt in food you can use spices to compensate the taste gradually your palate will adjust over time
Smoking should be avoided by patients with high blood pressure. Each cigarette you smoke not only elevates your blood pressure but also can lead to many heart and lung diseases
Monitoring of blood pressure regularly
You should monitor your blood pressure daily at home, and can make a chart about how the readings are going so that when you consult your doctor you can show them these readings .and he can alarm you about the risk if there is any.
Have some dark chocolate
Research has shown that eating 1 to 2 squares of dark chocolate can help reduce blood pressure because it contains flavonoids with a lot of cocoa solids .and flavonoids are thought to be responsible to dilate your blood vessels eventually reducing blood pressure
Medicinal herbs have long been consumed by people and they prove to be effective. the herbs like giant dodder (Cuscuta reflexa), Indian Plantago, maritime pine bark river lily, Roselle have been used and are lowering blood pressure
Leafy greens and blueberries
Leafy greens which include turnip, spinach, beet greens, collard greens are all rich in potassium that helps the body get rid of extra sodium in nephrons so these are effective. Berries especially blueberries are rich in flavonoids they might prevent hypertension
Red Beets to lower blood pressure
Red beets are full of nitric acid which can help in dilation of blood vessels leading to lowering of blood pressure, research has shown that after having beets the blood pressure was seen to be reduced in hypertension patients
Blood pressure lowering supplements
There are certain supplements available in the market which lowers blood pressure like omega-3-polyunsaturated fatty acid, whey protein, coenzyme Q12, citrulline etc.
Skim milk and yogurt
Skim milk and yogurt are rich in calcium and low in fat and are an excellent food to be included in the diet of high blood pressure patients. According to a research risk of developing high blood pressure was lowering in persons who took 5 or more servings of yogurt a week.