Increased work pressure and changes in eating habits have a direct impact on people’s health. The rapidly changing lifestyle brings with it lots of challenges, and this is the reason why there is a rise in diabetes, BP, and heart-related diseases around the world......See Full Story>>.....See Full Story>>
For individuals grappling with hypertension, a mindful approach to nutrition is the need of the hour.
Though medical experts suggest taking medicine for hypertension, diet can bring in a lot of changes in this condition. Here is a list of foods along with a few dietary changes that are known to help in controlling hypertension. Take a look.
Adopt a plant-based diet
Fruits, vegetables, whole grains, and legumes are rich in potassium, a mineral known for its blood pressure-lowering effects.
These foods also contribute essential vitamins, minerals, and fibre, promoting overall heart health.
Limit sodium intake
Sodium can elevate blood pressure. Opt for fresh, unprocessed foods, and minimize the use of table salt. Be cautious with packaged and restaurant foods, often high in hidden sodium.
Choose lean proteins
Opt for lean protein sources like poultry, fish, legumes, and tofu while limiting red meat.
Fish rich in omega-3 fatty acids, such as salmon, can be particularly beneficial.
Healthy fats matter
Incorporate heart-healthy fats like olive oil, avocados, and nuts. These fats contribute to overall cardiovascular well-being.
Moderate alcohol consumption
If you choose to consume alcohol, do so in moderation. For women, this means up to one drink per day, and for men, up to two drinks per day.
Limit added sugars
Excessive sugar intake can contribute to weight gain and other cardiovascular risks.
Choose natural sweeteners like honey or opt for desserts in moderation.
AVOID these foods if you have high blood pressure
Here is a list of foods that can become a part of everyday diet for controlling hypertension…
Strawberries
If you want to lower your blood pressure, berries are a great option. Rich in antioxidants and flavonoids, strawberries can improve blood flow and reduce the risk of high blood pressure.
Leafy greens
Green leafy vegetables are very beneficial for our health.
This is why doctors recommend making it a part of your diet. These leafy vegetables are rich in potassium and nitrate, which help in relaxing blood pressure and help in reducing your blood pressure.
Bananas
Bananas, rich in many nutrients, also help in reducing blood pressure. These potassium powerhouses help regulate sodium levels in the body, which is essential for maintaining healthy blood pressure.
Oatmeal
Fibre-rich oatmeal helps keep cholesterol under control.
Eating this keeps your stomach full for a long time and helps in controlling your blood pressure.
Beetroot
Most people include beetroot in their diet because it helps in increasing blood. Besides, the high nitrate content present in it also helps in reducing blood pressure. It is a vegetable which you can add to salads or smoothies.
Though these foods have been shown to provide results in high BP, make sure to always consult with a healthcare professional or a registered dietitian to tailor dietary recommendations to individual needs.