Some Simple Ways To Lower Blood Pressure

Snack on yoghurt
Snacking with yoghurt can trim your risk of high blood pressure by 31%. Swapping some of your daily calories with one 6-ounce cup of low-fat yoghurt  without increasing the number of calories you eat in a day, can lead to a lower risk of high blood pressure, according to new research . The researchers found those who ate yoghurt daily saw the biggest reduction in their risk of high blood pressure.  You'll feel full after eating one six-ounce cup, making it easier to miss salty or sweet snacks to maintain a healthy weight.



Eat More Legumes
Eating one cup of cooked beans, chickpeas, and lentils and other legumes can reduce the risk of heart disease and improve control of blood pressure, according to a study . They can slash your risk for type 2 diabetes, as they're rich in fibre. In the study, beans and other legumes shaved 4.5 points off participants' systolic blood pressure number (that's the top number) and cut the chance of heart disease by about 1%. 


 Use More Of Sesame Oil Combined with Other Oils
Vegetables are great as a side dish or snack, but not in your oil. Instead of cooking with vegetable oil, use a blend of sesame and rice bran oil . Not only is that blend effective at reducing total cholesterol and LDL cholesterol because it’s lower in saturated fats, according to a study, a sesame and rice bran blend does wonders for your blood pressure, too. People who used about 2 Tbsp of a blend of sesame and rice bran oil a day (to cook with, in salad dressings, etc.) saw systolic blood pressure drop an average 16 points, their diastolic drop an average 12 points. Their total cholesterol also dipped 18%


Go for gazpacho, i.e., A cold soup with tomatoes, cucumbers, garlic etc.
A 6- to 8-ounce bowl of the tasty cold soup that features tomatoes, cucumbers, garlic, and olive oil was found to trim nearly 2 points off systolic and 2.6 points off diastolic blood pressure, according to new research. A team of  researchers studied the blood pressure of thousands of gazpacho guzzlers and suspect that specific polyphenols, a set of compound chemicals and antioxidants, in the soup's ingredients are able to tame blood pressure.Don't like cold soup when it's chilly out? then use the ingredients in your favourite gazpacho recipe to whip up salsa for a healthy snack.

Go For hot cocoa at breakfast
 Start your day with a nod to your sweet tooth and fill your mug with 2 to 3 Tbsp of cocoa powder and 8 ounces of low-fat milk. The cocoa powder can cut 2 to 3 points off your blood pressure. Turns out the flavonols  natural plant compounds in cocoa, help your blood vessels function better. More productive blood vessels means there's less strain on your heart as it pumps blood throughout your body—and blood pressure that doesn't sky-rocket out of control.


Sip Cranberry, the antioxidant-rich juice
Wet your thirst with a tangy, tart glass of low-calorie unsweetened cranberry juice and lower both your systolic and diastolic blood pressure by 3 points, according to new research.  Although scientists aren't sure of the definite link, the study credits the antioxidants in the berries with the ability to help temper blood pressure. Cranberries can also help stave off UTIs and all types of urinary infections.

Develop a passion for purple
Add a pop of colour to your plate with purple potatoes, and watch your diastolic blood pressure drop by 4.3% and systolic pressure dip 3.5% . And no need to worry that this starchy veggie will crush your diet. The researchers found eating about 1.5 to 2 cups (about 300 calories) of microwaved purple potatoes twice a day did not cause weight gain. The study says purple potatoes are thought to spark effects in the body similar to the way ACE-inhibitor medications, a mainstay for treating high blood pressure, manage blood pressure. 

Kick the salt habit
A diet of more than 2,200 mg of sodium a day may damage blood vessels, increasing the risk of developing high blood pressure by 21 to 32%, according to research . Consuming more than 2,200 mg of salt a day may be the cause of 20 to 40% of all cases of high blood pressure.


Toast With  a glass Of Non-Alcoholic Red Wine
Toast the day with a glass of non-alcoholic red wine and cut about 6 points off your systolic and 2 points from your diastolic blood pressure. You could also reduce the risk of heart disease by 14% and stroke by as much as 20%, according to new research.

Just be sure to stick to non-alcoholic red wine, which the new study says is the best bet if you want to tame your blood pressure. The study says alcohol weakens wine's ability to lower blood pressure. But the polyphenols credited with reducing blood pressure are well preserved in non-alcoholic red wine. 

Pomegranates
Before you hit the gym or treadmill, snack on pomegranate seeds. Packed with vitamin C and antioxidants, pomegranates are good at helping you maintain a healthy blood pressure during exercise, according to researchers. That's because low levels of antioxidants in your body can trigger a spike in blood pressure, but the antioxidants found in pomegranates lessen the increase in blood pressure, leading to a healthier workout and ability to sustain intensity of activity to burn more calories.