Keep blood pressure away with healthy diets

Health experts say blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure. High blood pressure also known as hypertension increases the risk of heart attacks, […]

Health experts say blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.
High blood pressure also known as hypertension increases the risk of heart attacks, strokes and kidney failure. If left uncontrolled, experts say high blood pressure can also cause irregularities of the heartbeat and heart failure.
The risk of developing these complications is higher in the presence of other cardiovascular risk factors such as diabetes. Research has shown that one in three adults worldwide has high blood pressure. The proportion increases with age, from one in ten people in their 20s and 30s to five in ten people in their 50s. In Nigeria, 16 million people are said to be hypertensive and 92 per cent are said to be unaware that they may be hypertensive.  
However, high blood pressure is both preventable and treatable. In some developed countries, prevention and treatment of the condition, together with other cardiovascular risk factors, had brought about a reduction in deaths from heart disease. The risk of developing high blood pressure can be   by reducing salt intake, eating a balanced diet, avoiding alcohol drinks, taking regular physical activity, maintaining a healthy body weight and eating a balanced diet. Part of maintaining a healthy lifestyle is eating healthy diets.
Experts say some foods that help lower blood pressure include salmons/tuna fish and beans among others. Mrs. Serah Abagia Head Dietetics Department at the National Hospital, Abuja says “salmon and tuna fish are recommended because it has omega 3 fatty acid which is healthy oil. Again, berries have antioxidant. Once a food has antioxidants, it helps deal with plaques. Also you need low fat diary. Similarly, it is mandatory that you eat fruits and vegetables. They are mandatory as part of a meal in large quantity. It’s good to start with fruits because it helps boost your appetite and the prepare the system to receive food for digestion,” Abagia says.
Plant-based diets and diets high in fruits and vegetables are known to lower blood pressure. They are low in saturated fat and cholesterol, with a particular focus on fruits, vegetables, and low-fat dairy. Some foods on this list are not only packed with nutrients that support overall health, but they also help lower blood pressure.
Fish
Fish are rich in anti-inflammatory omega-3 fats, which are well-known for their cardiovascular benefits. In particular, omega-3s lower blood pressure and reduce the risk of heart attack and stroke. Salmon, tuna, mackerel and sardines are among the best sources.
Omega-3 fatty acids are important fatty acids: The human body cannot make them, so we need to get them from the food we eat. Omega-3s act as a natural blood thinner, making it easier for your heart to pump blood around your body. Less viscous (thick) blood is also less likely to form clots in veins and arteries.
According to experts, eating cold-water fish at least five times per week is a safe amount for most people, including pregnant women and nursing mothers, to gain the health benefits with minimal risk from exposure to toxins.  
Beans
Legumes have a high fiber-to-protein ratio that you won’t find in any other type of food. This combination works wonders for regulating blood sugar and lowering blood cholesterol levels, both of which are related to maintaining normal blood pressure.
Beans are a nutrient-dense source of fibre and magnesium, which are essential for healthy blood pressure levels. What puts them at a distinct advantage over other foods, though, is the folate you will find in these legumes. Folate, also known as folic acid in its synthetic form, is a B-complex vitamin that appears to lower blood pressure (especially systolic blood pressure) by relaxing blood vessels and improving blood flow. One cup of cooked beans provides 256 micrograms of folate. Many cereals are also fortified with folic acid.  
Unfortunately now days due to social and financial constraints people are having complaints of high blood pressure even at very young age but it is controllable. Modifying lifestyle; balanced diet; less use of salt, sugar and fat to keep control the weight; eating of green vegetables should be frequent.