Tuesday, 25 October 2016

Foods Of High Blood Pressure

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High Blood Pressure Foods:

Ever wonder how to lower blood pressure naturally?  Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you'll be safe. But research now shows that it's just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Add in these 13 well-balanced foods to your diet to cut your risk of stroke and heart attack nearly in half. (Looking for natural remedies that really work? Prevention has smart answers—get a FREE trial + 12 FREE gifts.)

White beans
White beans
2/14
White beans
One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.

Tip: You can use this comfort food in side dishes, soups, and entrées. As a meatless source of protein, it’s a great choice for vegetarians. Choose no-salt added or well-rinsed low-sodium canned white beans, or cook dried beans overnight in a slow cooker.

Pork tenderloin
Pork tenderloin
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Pork tenderloin
Three ounces of pork tenderloin provide 6% of the magnesium and 15% of the potassium you need every day.

Tip: Meat lovers, rejoice! This lean cut provides plenty of meaty flavor and satisfaction without the overload of saturated fat found in fattier types of beef and pork. Cook larger tenderloins (or do several on the grill or in the oven) and store leftovers in the refrigerator or freezer for fast weeknight meals. (Try this pork tenderloin recipe plus 5 ideas for leftovers.)

Fat-free plain yogurt
Fat-free plain yogurt
4/14
Fat-free plain yogurt
One cup of fat-free plain yogurt provides 49% of the calcium, 12% of the magnesium, and 18% of the potassium you need every day.

Tip: Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, in sauces and salad dressings, and even in entrées. Most brands of regular yogurt tend to be a bit higher in calcium than Greek varieties. You can control the fat and nutrient content by making your own yogurt at home for your high blood pressure diet. (Keep things interesting with these 8 tasty yogurt toppings.)

Tilapia
Tilapia
5/14
Tilapia
Four ounces of tilapia provides 8% of the magnesium and 8% of the potassium you need every day.

Tip: This mild white fish is available year-round in supermarkets and fish stores, fresh or as frozen fillets. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and even top it with mineral-rich kiwi-avocado salsa. Tilapia is extremely low in environmental toxins like mercury and PCBs (polychlorinated biphenyls), and it is considered a sustainable, environmentally friendly choice. Most US-raised tilapia is grown in closed-system fish farms on plant-based diets, an approach that doesn’t threaten stocks of wild fish, according to the nonprofit Food & Water Watch.

Kiwifruit
Kiwifruit
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Kiwifruit
One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.

Tip: Kiwifruit is available year-round in supermarkets, hailing from California orchards November through May and from New Zealand June through October. (Kiwifruit was named after New Zealand’s native kiwi bird, whose brown, fuzzy coat resembles the skin of this fruit.) Ripe kiwis can be stored in the fridge or on your counter. They contain more vitamin C than a same-size serving of orange slices.

Peaches and nectarines
Peaches and nectarines
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Peaches and nectarines
One medium peach or nectarine provides 1% of the calcium, 3% of the magnesium, and 8% of the potassium you need every day.

Tip: Frozen unsweetened peach slices are a great alternative to fresh peaches and nectarines on a high blood pressure diet. Just defrost ahead of time or, for smoothies, simply toss in the blender.

MORE: 20 Super-Healthy Smoothies

Bananas
Bananas
8/14
Bananas
One medium banana provides 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need every day.

Tip: No need to toss soft bananas when the skin turns brown. Peel, bag, and freeze for use in smoothies. (Bonus: bananas help lower stress hormones in the blood—check out 16 more simple, healing foods.)

Kale
Kale
9/14
Kale
One cup of kale, raw or cooked, provides 9% of the calcium, 6% of the magnesium, and 9% of the potassium you need every day.

Tip: Low in calories, kale is widely considered a superfood because it contains a big dose of cell-protecting antioxidants as well as alpha-linolenic acid, a plant-based good fat that cools inflammation. Thin, delicate baby kale leaves are a great alternative for salads.

Red bell pepper
Red bell pepper
10/14
Red bell pepper
One cup of raw red bell pepper provides 1% of the calcium, 4% of the magnesium, and 9% of the potassium you need every day.

Tip: Red bell peppers keep in the refrigerator for up to 10 days. Store wrapped in a slightly damp paper towel so they don’t dry out. You can freeze extras to use later in cooked dishes.

Broccoli
Broccoli
11/14
Broccoli
One cup of cooked broccoli provides 6% of the calcium, 8% of the magnesium, and 14% of the potassium you need every day.

Tip: This cruciferous veggie is also a famous source of cancer-fighting phytonutrients called glucosinolates. You can substitute frozen broccoli in many cooked entrées and side dishes. (Serve some up with these 3 broccoli-packed recipes ready in 30 minutes or less.)

Sweet potato
Sweet potato
12/14
Sweet potato
One medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) you need every day.

Tip: So sweet it could be a dessert, sweet potatoes are a great addition to smoothies. Bake several sweet potatoes at one time so you’ll have a ready supply for quick smoothies and other recipes.

Quinoa
Quinoa
13/14
Quinoa
A half-cup of cooked quinoa provides 1.5% of the calcium, 15% of the magnesium, and 4.5% of the potassium you need every day.

Tip: There’s a reason the United Nations declared 2013 the International Year of Quinoa. This high-protein whole grain has a mild yet nutty flavor, contains a variety of health-protecting phytonutrients along with an impressive amount of magnesium, and cooks in less than half the time it takes to make brown rice. Quinoa is gluten free, making it a great option if you’re gluten intolerant or have celiac disease. The most widely available quinoa is a golden beige color, but red and black varieties are also available and worth a try for your high blood pressure diet.

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