High Blood Pressure Diet: Can the right foods really make a difference in keeping BP levels steady?

If you have been searching for natural ways to feel healthier, this guide is for you. Here you will find simple and effective food choices that support balanced blood pressure naturally.

High Blood Pressure Diet

Blood pressure is quite a common problem, but make no mistake, it is a serious disorder that should be taken care of.

If allowed to grow, it can raise life-threatening conditions at any point in time and also give rise to various other health conditions, which, along with hypertension, can be a serious threat to life. High blood pressure weakens arteries and heart muscles, and also increases the chances of diabetes.

It raises cholesterol and reduces energy levels, too. For high blood pressure, diet and lifestyle changes are considered effective ways that may prevent the need for medication.

Stress, insomnia, anxiety, hormonal imbalance, high sodium intake, genetics, and an unhealthy lifestyle, which also includes untimely sleeping and eating, are a few commonly seen causes of high blood pressure. However, there can be a few more apart from these.

One should follow dietary and lifestyle changes strictly to maintain normal blood pressure. There are certain foods well-known for reducing blood pressure; consumption of these foods on a regular basis provides a very useful high blood pressure diet.

For more on high BP, check out:

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Foods that Lower BP Levels Naturally

Pomegranate – Healthy food for High Blood Pressure

Regular use of this fruit in the diet has shown a considerable drop in diastolic and systolic blood pressure. Eating this fruit or drinking its juice once a day on a regular basis is wonderful to keep the problem under control.

The potassium and polyphenols found in this fruit are mainly responsible for providing heartening results. This fruit shall be a regular part of a high blood pressure diet.

Wholegrain – Food for High Blood Pressure

Use these nutritious and fibre-rich foods regularly as the core of your high blood pressure diet. Avoid all types of refined grains and consume whole wheat, oats, barley, rye, and other whole grains on a regular basis.

These foods, in many studies, have shown a considerable reduction in systolic pressure in all age groups.

Fatty Fish – Good High Blood Pressure Diet

Eating fish has been found to be beneficial for high blood pressure as it reduces diastolic pressure and protects the heart from weakness. Salmon is the best variety of all types of fatty fish. Consume three servings per week to gain a dosage of omega-3 fatty acids, which not only maintain healthy cholesterol levels but also metabolize stress-causing hormones and chemicals present in the blood.

Herbal Tea – Best Diet to Maintain Blood Pressure

Green tea is a popular way to maintain blood pressure, but Chinese hibiscus tea is widely recommended as a health drink for those who have hypertension. This tea is rich in phenols and anthocyanins, which play a crucial role in bringing down blood pressure.

Regular consumption of this tea shows a considerable drop in systolic as well as diastolic blood pressure. Drink two or three cups of this tea at regular intervals throughout the day.

Dairy Products – Good Diet for Hypertension

Though dairy products are sources of saturated fats, the use of whole dairy products is prohibited in a high blood pressure diet. Still, these also contain minerals that can bring down high blood pressure considerably. Dairy products, particularly milk and yoghurt, are sources of calcium and vitamin D, and both of these play a major role in maintaining healthy blood pressure.

Consume fat-free or skimmed milk at least one glass a day, and consume a cup of yoghurt with meals regularly for a good high blood pressure diet.

Flaxseeds – Natural Foods to Control Hypertension

These are good alternatives to fish too, and are very beneficial supplements of minerals and acids to lower high blood pressure. Do not overeat these seeds; one tablespoon a day is an ideal quantity to gain useful results.

Use these after dry roasting, and you can chew them plain or sprinkle them over yoghurt or desserts. Flaxseeds are included in a high blood pressure diet due to their high content of alpha linolenic acid, lignans, peptides, and fibre.

Healthy Cooking Oil – Best Diet for Blood Pressure

Use coconut, mustard, or olive oil in a high blood pressure diet, as these are low in saturated fat and also contain compounds that lower high blood pressure.

Olive oil is a source of rich antioxidants, and coconut and mustard oil possess healthy fats, which reduce overall cholesterol levels and also help handle stress by providing higher energy.

Nuts – Best Diet for High Blood Pressure

Use nuts like pistachios, almonds, and walnuts as part of a high blood pressure diet. These nuts are rich in nutrition and lower in fat. These are good foods to satisfy passing hunger between meals and also keep the body’s mineral supplementation complete.

Pistachios in particular are effective in reducing constriction of peripheral blood vessels and reducing high blood pressure.

Vegetables – Healthy High Blood Pressure Diet

Use green leafy vegetables more in your diet, and also drink vegetable juice. A mix of vegetable juices like spinach and beet is packed with nutrients and minerals, and also provides a good dose of fibre to handle the problem effectively.

Green vegetables complete the nutritional requirements of the body and form a good high blood pressure diet.

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Lifestyle changes are equally necessary for gaining relief from the problem. Sleep for sufficient duration, drink plenty of water, and exercise regularly. Lower your salt intake to half a teaspoon per day and consume not more than two teaspoons of sugar during the day.

Perform cardio exercises and also meditation to stay mentally relaxed and physically energized to curb stress and treat hypertension.