Diet for High Blood Pressure: Diet and lifestyle play the vital role if one is diagnosed with high blood pressure. If you are taking proper diet and doing daily exercise, you can treat your high blood pressure without visiting any clinic. Exercise regularly, reduce fat from body and the healthy diet are very necessary precaution to control high blood pressure. We will talk about the healthy diet in this section to control hypertension. What are the foods which one must consume in order to live hypertension free life?
What foods are good for high blood pressure?
Presence of sodium in excess content in blood is the main reason for having blood pressure. There has been research to choose foods which are low in sodium and high in minerals like potassium, calcium and magnesium. We will list down the foods which are calcium, potassium, magnesium-rich minerals and low in sodium. Having food which is high in potassium counters the sodium present in our body and flush out the excessive waste through urine. Fruits and vegetables are the best source of potassium other useful minerals instead of taking any supplement. Include this foods in your diet will cut down your chance of having blood pressure by half.
Diet for Blood Pressure
Lowering the intake of sodium and decrease the blood pressure by 4-8 mmHg. Moderate quantity for sodium is 1500 mg per day however it depends on the group of people. If you are consuming lots of sodium in your diet its recommended not to cut down the amount drastically. Decrease the intake gradually to avoid any withdrawal symptoms. Always check the nutrition content on label before purchasing any food item. Prefer only items which are high in calcium and potassium and low in sodium.
Foods for High Blood Pressure
Following are the list of foods.
Pomegranate Juice: Pomegranate juice is very healthy in nature and has ability to reduce the high blood pressure.
Spinach: Consuming spinach helps in controlling the blood pressure. Spinach contains lots of vital minerals which are very necessary for body to function. Spinach flush out the toxins from blood.
Coriander: Having coriander proved lots of benefits including blood pressure control.
Pistachios: Pistachios comes at the top among nuts in terms of minerals, vitamins and proteins. Include unsalted pistachios in your diet every day to reduce the high blood pressure.
Beetroot Juice: Beetroot is proved to be the one of the best fruits to consume. It offers lots of benefits including controlling high blood pressure. You can have beetroot in salad, can cook it as vegetable or can have it in juice form.
Olive Oil: Olive oil is low in fat compared to any other cooking oil. Olive oil is very good for health related problems. Many recipe can be made using olive oil which is very healthy to use.
Skim milk or curd: Milk is the source of protein and calcium which are very essential elements in diet. Curd can also be taken one does not like milk. Keep the lower amount of sugar in milk to have better results.
Oatmeal: Oatmeal is best option to start your day. It has all essential nutrition required for body. Consumed with milk add extra benefits to it.
Banana: Banana is potassium-rich fruit. You can have a banana with milk, banana as shake , as salad with food or can add with cereal in milk.
Garlic: Having garlic in your food help in widening your arteries and help in circulating blood to you are body.
Dark Chocolate: You can add chocolate to curd, milk or can eat it with fruits as healthy dessert. It lowers the risk of cardiovascular disease.
Limit alcohol consumption: Drink alcohol in a small amount can reduce the blood pressure by 1-4 mmHg. Drinking more alcohol can increase the blood pressure.
Kiwi Fruits: Kiwi fruits contains all three essential minerals like potassium, calcium, and magnesium which is required in our body. Kiwi fruits peels have a resemblance to kiwi bird of New Zealand.
Peaches: Unsweetened peach also helps in reducing hypertension.
Broccoli: Broccoli is also the great source of vitamins and helps in fighting many diseases including high blood pressure.
Sweet Potato: Consume sweet potato with its skin add extra vitamins to your diet.
Avocado: Avocado contains a large number of compounds to fight against the heart-related disease.
Above mentioned diets are low in sodium and rich in calcium, potassium, and magnesium referred as DASH diet which helps in preventing and controlling high blood pressure. Meditation is one more option of get rid of stress and balance your nervous system which will help your body maintain normal blood pressure.