Control your high bp
High blood pressure or hypertension is one of the most common problems all over the world high blood pressure is the cause of heart disease and its a very serious matter. There are so many thing you can do to keep your blood the pressure at a normal range in this blog you will find many thing which helps to control your high bp if you do that thing then it helps to control your high bp.
There are some ways to control your high bp
1. Exercise regularly
Exercise is the most effective way to control your high bp if you are overweight then it causes the high bp and it also helps in making your heartbeat healthy it also helps to lose weight.
2. Running or walking
We should do morning walk everyday it helps to reduce our weight it also helps to control our high blood pressure. Walking just 30 minutes a day can help lower your blood pressure.
More exercise helps reduce it even further. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
4.Less intake salt
We should intake salt in a low quantity. Those who have high blood pressure should consume salt intake in very small amounts because if they consume excessive salt, their blood pressure increases even more.
Those people who have low blood pressure intake salt because salt help to control their blood pressure level.
There are some fruits that may help you to control high bp
It’s necessary that a high blood pressure patient is focused on their diet to maintain their diet and maintain a fit and healthy lifestyle.
If we do not care about high blood pressure and we do not maintain a better diet this habit can worsen the high blood pressure case.
High BP patient avoids the excessive oily and salty food from their daily diet its necessary to control the high BP.
Treatment and lifestyle changes can help control your high BP to reduce your risk of life-threatening complications.
It is a wise idea to include more potassium-rich food in your high blood pressure diet. Potassium negates the ill- effect of sodium and relaxes the blood vessels.
Watermelon a better source of lycopene helps improve heart health. In watermelon, there is vitamin C and antioxidants it also helps to reduce the heart disease watermelon extract the supplementation to improve the health of the circulatory system.
One cup of diced watermelon (152 gram ) contains:
One cup of watermelon will provide the following percentage of vitamins:
- 17 percent of vitamins A
- 21 percent of vitamin C
- 2 percent of iron
- 1 percent of calcium
Due to their high potassium content kiwi fruits can help reduce high blood pressure. Kiwi is one of the best fruit you can make to your diet.
It also helps to lose your wait its a good source of folate. Kiwifruit is technically considered berry its total minerals and antioxidant fruit the high vitamins of C.
This is good for health in kiwi there is a high quantity of fiber that helps in digestion it is also a good source of folate.
Per medium fruit the kiwi fruit content
- calories- 42
- Protein-0.8 grams
- Total fat-0.4 gram
- Fiber -2.1 gram
- Vitamins C- 64 milligram
- Vitamins A -3 micrograms
- Iron 0.2 milligram
- Potassium- 252 milligram
- Folate -17 micrograms
Banana is the best fruit for high BP patients. In banana, there is low sodium quantity excess sodium of blood pressure is exert extra pressure on blood vessels.
They are a rich source of potassium if we eat a hundred gram of banana it means we eat 358 grams of potassium a ripe banana gives us 50 grams per rat daily together with standard food pellets.
It also helps in prevented high blood pressure. But make sure you consult your nutritionist or doctor before you add it to your diet.
Banana provide a variety of vitamins and minerals
- Vitamins B6-0.5 mg
- Vitamins C- 9 mg
- Potassium – 450 mg
- Manganese-0.3 mg
- Dietary fiber- 3g
- Magnesium-34 mg
- Folate – 25.0 mcg
- Riboflavin- 0.1 mg
- Niacin- 0.8 mg
- Vitamin-81 UI
- Iron- 0.3 mg
- It is necessary for adults that they intake 4700-milligram potassium every day.
Mango is good for your health it is marvel for blood pressure level. When you eat 100 grams of mango means you eat 168 grams of potassium.
It means 100-gram mango is equal to 168 grams of potassium. If you eat too many mangoes in a day it leads to excessive body heat
- Mango provides a variety of vitamins and minerals
- One cup of mango is just 100 calories
- Each serving of mango is a fat-free, sodium-free, and cholesterol-free.
- In mango contain 20 different vitamins and minerals, helping to make them a superfood.
- A mango a day contains 12 percent of your daily fiber requirement.