Fruits, Vegetables that Lower Blood Pressure

High blood pressure or hypertension is the most common problem today. A healthy diet combined with exercise and medication can help you lower your blood pressure. In addition, fruits and vegetables are an essential part of diet for hypertension. They provide a range of nutrients, such as vitamins, minerals and antioxidants which help in lowering the blood pressure. Antioxidants are one key to good heart health, because they protect the cardiovascular system and also help in maintaining a steady blood pressure during pregnancy. Fibers found abundantly in fruits and vegetables is very good for health. Most of the minerals found in vegetables help prevent heart strokes. Potassium deficiency may also cause high blood pressure, and can be corrected with the consumption of potassium rich diet.

Vegetables
Go green! Leafy vegetables are recommended by all physicians. You should have at least 4-5 servings of vegetables every day. Each serving should consist of 1 cup raw vegetable and 1/2 cup cooked vegetable. Here is a list of some nutritious fruits and vegetables that you can add to your diet.

Swiss chard: It is a rich source of vitamin A, K, C and E. It is also rich in fiber. It contains various minerals like magnesium, manganese, potassium, iron, copper and calcium.

Broccoli: It contains nutrients such as vitamin A and C. It is a very good source of calcium. In fact, it is a good alternative to dairy products. It also contains fiber and folic acid.

Cabbage: It is a great source of vitamin C and fiber. The nitrogenous compound indoles is naturally found in cabbage.

Cauliflower: It contains a compound called 'allicin', which helps in reducing the risk of strokes and also improves heart health. It also helps in blood and liver detoxification.

Spinach: It is source of choline and inositol. These chemicals help in preventing heart diseases like arteriosclerosis.

Lettuce: This vegetable is mostly used as salad and trust me no other vegetable can make your salad so nutritious. It is a rich source of beta-carotene, which is the main antioxidant that fights heart diseases. It also contains vitamin C, folic acid, potassium and fiber. The darker the color of your lettuce, the more its nutritional value.

Fruits
After vegetables, fruits are the best thing to include in your regular diet. The more colorful your plate, the more nutrients you can possibly consume. It is recommended that you should have at least 2-3 servings of fruits every day. One serving should include 1 medium fruit and 6 ounces of fruit juice. Apart from the nutritional value, it has been proven that fruits help in lowering blood pressure

Citrus Fruits: This family of fruits is the most efficient in lowering high blood pressure. They are a rich source of vitamin C. They also contain various other nutrients such as carbohydrates, potassium and folate. Phytochemical, the compound which helps in preventing heart diseases occurs naturally in these fruits.

Bananas: Including bananas in your daily diet is the easiest way to increase your nutrient intake. Bananas are rich in potassium. One ripe banana contains up to 400mg of potassium. Vitamin B6, an antioxidant, occurs naturally in bananas. They also contain vitamin C and dietary fiber.

Apples: They contain a range of phytonutrients such as catechin, quercetin, phloridzin and chlorogenic acid. These nutrients play the role of antioxidants. Apples also contain fiber and flavonoids.

Including these vegetables and fruits in your regular diet will make it a heart-supportive diet. The method of cooking also plays an important role. If possible don't peel the skin of apples because the skin contains the maximum nutrients. You can only benefit from the vegetables if they are cooked in less oil. Increasing the daily intake of fruits and vegetables will surely go a long way in making your diet effective for lowering blood pressure.