Suffering from fluctuating blood pressure levels? Blood pressure problems can be really uneasy for people whether it be lower or increased blood pressure. However, the danger attached to high blood pressure people can be fatal, as sometimes it may even lead to stroke. Yes, that’s right. However, by following a healthy diet and exercise, these can be avoided. Here are some foods you can include in your diet to regulate your blood pressure that may just save you from a stroke!
- Dried Apricots
The typical adult needs about 4,700 milligrams of potassium each day, the amount that’s considered suitable enough to meet nutritional standards. Low potassium levels can cause high blood pressure or hypertension, which can lead to heart attack or stroke if not managed. One cup of dried apricots houses 1,511 milligrams of potassium, which is equivalent to 32 percent of your daily needs.
Adding more guacamole into your diet may just help you decrease the chances of experiencing a stroke. That is, as long as you take it easy with the salt, because a high intake of sodium is a major cause of high blood pressure, which can result in a stroke. Avocados are loaded with heart-healthy fatty acids that have been shown to decrease inflammation.
A medium-sized potato with the skin still intact comprises just under 20 percent of your daily needs of potassium. This is more than double the amount a medium-sized banana offers! Consuming a potato can give you one-third of your daily needs of the mineral. Include more potatoes into your weekly meal prep to maintain healthy potassium levels to steer clear of high blood pressure and, eventually, a stroke.
Only an ounce of these nuts contains about 74 milligrams, which is 23 percent of a woman’s suggested dietary allowance of magnesium and about 18 percent for men. Cashews are one of the top sources for magnesium. Cashews can also enhance any recipe. Whether it be something savory like a stir-fry of veggies and rice or as a garnish to something sweet like a yogurt parfait, it’s easy to implement this food into your daily meals.
It is well known that spinach is a healthy vegetable. In fact, when consumed in tandem with dairy, the body is able to absorb a definite heart-healthy antioxidant found in spinach, which is known to lessen inflammation and prevent cardiovascular disease if eaten over time. This nutrient-rich vegetable is filled with carotenoids, vitamin K, folate, calcium, and iron. Spinach also has a high amount of fiber that is 2.4 grams per 100-gram serving which is known to lower your risk for heart disease and stroke.
6. Dark Chocolate
What if we told you that eating up to six servings of dark chocolate a week could lessen your chances of developing coronary heart disease, diabetes, and having a stroke? Dark chocolate consists of higher levels of antioxidants, fiber, iron, magnesium, and other trace minerals. Phytochemicals in dark chocolate can help to open blood vessels and also to reduce blood pressure. Keep in mind that dark chocolate can still contain added sugars, so be careful with portion sizes. When eaten in small amounts, dark chocolate can quite truly be a life-saver.
7. Sun-dried Tomatoes
Just 1 cup of sun-dried tomatoes contains about 45.9 milligrams of the antioxidant, and while there isn’t a recommended dietary allowance yet recognized for lycopene, know that any dish with tomatoes in it has a good source of the antioxidant. Consuming between 9 and 21 milligrams per day is enough to decrease a male’s chances of getting prostate cancer. There’s a reason why sun-dried tomatoes are so crammed of antioxidants and other nutrients. Sun-dried tomatoes are ripe tomatoes that have lost the majority of their water content after drying them in the sun, this concentrates their flavor and their nutrients. If using sun-dried tomatoes that are filled with oil, remember that these can be higher in calories than fresh vegetables.
Watermelon is another lycopene-rich fruit. According to a study conducted for Hypertension, those who had prehypertension and consumed watermelon ended up reducing their blood pressure. As we said earlier, high blood pressure is linked with stroke.
You can find a good source of omega-3 fats in just an ounce of walnuts, which is about seven nuts. Over the years there have been numerous studies that have linked nut intake with lower blood pressure and cholesterol levels. Walnuts contain polyunsaturated fats, including alpha-linoleic acid. This type of omega-3 fatty acid can help anyone with inflammation. Simply sprinkle a handful on top of your salad for a heart-healthy boost, or store some in a reusable container for a midday snack!