High Blood Pressure: Here's how raisins can bring down elevated levels of BP

As per studies, regular consumption of raisins (around three times a day) can lower a person’s blood pressure. During a study, people who ate raisins daily were compared to prehypertension people who ate other common snacks.
High Blood Pressure: Here's how raisins can bring down elevated levels of BPHigh Blood Pressure: Here's how raisins can bring down elevated levels of BP
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High blood pressure aka hypertension is one of the common health issues and unfortunately, the numbers are only rising. The ailment is also known as silent killer as the symptoms are quite easily missable. For the unversed, the pressure of blood against arteries are more than normal in this condition. If avoided, then it can damage heart, blood vessels, brain, eyes and kidneys.

One of the best ways to keep it at bay and reduce it to safe levels is lifestyle changes. Lowering the intake of caffeinated drinks such as tea, coffee, aerated drinks, and energy drinks, lowering the consumption of salt, physical activity, increase in consumption of potassium-rich foods such as banana, oranges, apricots, dried fruits, and prunes among others are usually advised. Today, we are talking about how raisins aka kishmish can effectively help you to lower high BP.

As per studies, regular consumption of raisins (around three times a day) can lower a person’s blood pressure. During a study, people who ate raisins daily were compared to prehypertension people who ate other common snacks.

Harold Bays, MD, medical director and president of Louisville Metabolic and Atherosclerosis Research Center and the study's lead researcher revealed, "It is often stated as a known fact that raisins lower blood pressure. But we could not find much objective evidence in the medical literature to support such a claim. However, our study suggests if you have a choice between eating raisins or other snacks like crackers and chocolate chip cookies, you may be better off snacking on raisins at least with respect to blood pressure."

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The researchers found that raisins significantly reduced systolic blood pressure in comparison to other pre-packaged snacks. Speaking of raisins, they are good sources of potassium, fibre, polyphenols, phenolic acid, tannins and antioxidants. And, these nutrients help to regulate blood pressure.

Aside from a healthy diet, being fit and weight management also aids in lowering high BP. If you are overweight, then a reduction in weight and waistline is also recommended as the same also contributes to high levels of blood pressure. As per studies, blood pressure can come down by 1 mm Hg with each kg of weight loss. Also, keep an eye on your waistline as carrying too much weight around your waist can increase the risk of high blood pressure. Ideally, people who have hypertension should do 150 minutes of medium intensity workout and 90 minutes of high-intensity workout every week.

Also, one should avoid eating too much processed and packaged foods as they are loaded with sodium and preservatives and the same can spike blood pressure. Also, poor lifestyle habits such as regularly drinking alcohol and smoking are harmful as they not only increase blood pressure but also nullifies the effects of medications. 

If you worry and take stress too much, then you can be prone to this health issue. Try and avoid taking stress, by not reacting and thinking about issues. Ignoring and taking things lightly can help. Also, positive outlook and engaging in varied activities can make you feel less stressed.

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