High Blood Pressure Diet
Blood pressure is quite common problem but make no mistake it is serious disorder which shall be taken care of. If allowed to grow it can raise life-threatening condition at any point of time and also give rise to various other health conditions which along with hypertension can be serious threat to life. High blood pressure weakens arteries and heart muscles and also increases chances of diabetes. It raises cholesterol and reduces energy levels too. For high blood pressure, diet and lifestyle changes are reckoned as effective ways which may prevent need for medication.
Stress, insomnia, anxiety, hormonal imbalance, high sodium intake, genetics and unhealthy lifestyle which also includes untimely sleeping and eating are few commonly seen causes of high blood pressure. However there can be few more apart from these. One should follow dietary and lifestyle changes strictly to maintain blood pressure normal. There are certain foods well-known for reducing blood pressure; consumption of these foods on regular basis provides very useful high blood pressure diet.
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Foods that Lower BP Levels Naturally
Pomegranate – Healthy food for High Blood Pressure
Regular use of this fruit in diet has shown considerable drop in diastolic and systolic blood pressure. Eating this fruit or drinking its juice in a day on regular basis is wonderful to keep the problem under control. The potassium and polyphenols found in this fruit are majorly responsible for providing heartening results. This fruit shall be regular part of high blood pressure diet.
Wholegrain – Food for High Blood Pressure
Use these nutritious and fibre rich foods regularly as core of your high blood pressure diet. Avoid all types of refined grains and consume whole wheat, oats, barley, rye and other wholegrain on regular basis. These foods in many researches have shown considerable reduction in systolic pressure in all age groups.
Fatty Fish – Good High Blood Pressure Diet
Eating fish has been found as good high blood pressure diet as these reduce diastolic pressure and protect heart from weaknesses. Salmon is the best variety out of all types of fatty fishes. Consume three servings per week to gain dosage of omega-3 fatty acids which not only maintain healthy cholesterol level but also metabolize stress causing hormones and chemicals present in blood.
Herbal Tea – Best Diet to Maintain Blood Pressure
Green tea is popular way to maintain blood pressure but Chinese hibiscus tea is widely recommended as 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 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 hence use of whole dairy products is prohibited in high blood pressure diet but these also contain minerals which can bring down high pressure of blood 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 pressure of blood. 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 alternate to fish too and supplement very beneficial minerals and acids to lower high blood pressure. Do not over eat these seeds one tablespoon in a day is ideal quantity to gain beneficial results. Use these after dry roasting and you can chew them plain or sprinkle over yoghurt or desserts. Flaxseeds are included in high blood pressure diet due to 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 high blood pressure diet as these are low on saturated fat and also supplement compounds which lower high blood pressure. Olive oil is source of rich antioxidants, and coconut and mustard oil possess healthy fats which reduce overall cholesterol level and also handle stress by providing higher energy.
Nuts – Best Diet for High Blood Pressure
Use nuts like pistachios, almonds and walnuts as part of high blood pressure diet. These nuts are rich on nutrition and lower fat. These are good foods to satisfy passing hunger between meals and also keep body’s mineral supplementation complete. Pistachios in particular are effective in reducing constriction of peripheral blood vessels and reduce high level of blood pressure.
Vegetables – Healthy High Blood Pressure Diet
Use green leafy vegetables in diet more, and also drink vegetable juice. Mix of vegetable juices like spinach and beet are packed with nutrients and minerals and also provide 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.
Lifestyle changes are equally necessary for gaining relief from the problem. Sleep for sufficient duration, drink plenty of water and exercise regularly. Lower you salt intake to half 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 physical energized to curb stress and treat hypertension.
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