 |
Diet for High Blood Pressure Patients |
15- Food Good for High Blood Pressure Patients | DASH Diet
Hypertension is an unusual condition that has almost no symptoms.
Hypertension is more than just experiencing high levels of mental or physical
stress. It is stress on your body that can kill you. Common causes or
contributing factors of hypertension, which occurs due to high blood pressure, are obesity, some genetic
factors, excessive drinking, high salt intake, lack of aerobic exercise, birth
control pills, and pain relievers. Medication is often prescribed to deal with
high blood pressure. This means that you have to take medicine forever, to not
make hypertension a cause for your death. But if you follow some simple home
remedies, you can get better control over your blood pressure.
While the exact cause of hypertension remains unknown, a few facts that have been identified by health experts are excess consumption of salt, lack of
exercise, an unhealthy diet, and genetic predisposition. Other factors that
increase the odds are cigarette smoking, binge drinking, obesity, and stress. A
recent study pointed out that processed or canned food and drinks might also be
contributing to this increase.
What is the DASH Diet?
Dietary recommendations for lowering blood pressure, such as
the Dietary Approaches to Stop Hypertension (DASH) diet, include reducing your intake of fat,
sodium, and alcohol. The healthy DASH diet plan was developed to lower blood pressure
without medication in research sponsored by the US National Institutes of
Health, Dietary Approaches to Stop Hypertension. The first DASH diet research
showed that it could lower blood pressure as well as the first line blood
pressure medications, even with a sodium intake of 3300 mg/day! Since
then, numerous studies have shown that the DASH diet reduces the risk of many
diseases, including some kinds of cancer, stroke, heart disease, heart failure,
kidney stones, and diabetes. It has been proven to be an effective way to lose
weight and become healthier at the same time. Following the DASH diet for two
weeks can lower your systolic blood pressure (the top number of a blood
pressure reading) by 8-14 points.
Serving suggestions for the DASH diet include:
Type of food
|
Number of
servings for
1600-3100 Calorie diets
|
Servings on a
2000 Calorie
diet
|
Grains and grain products (include at least 3 whole-grain foods
each day)
|
6 – 12
|
7 - 8
|
Fruits
|
4 - 6
|
4 - 5
|
Vegetables
|
4 - 6
|
4 - 5
|
Low fat or non-fat dairy foods
|
2 - 4
|
2 - 3
|
Lean meats, fish, poultry
|
1.5 - 2.5
|
2 or less
|
Nuts, seeds, and legumes
|
3 - 6 per week
|
4 - 5 per week
|
Fats and sweets
|
2 - 4
|
limited
|
In general, you should eat more low-fat protein sources, whole
grains, and plenty of fruits and vegetables. The DASH guidelines also suggest
eating more foods rich in potassium, calcium, and magnesium. Through a
heart-healthy diet, you can reduce your risks for hypertension and promote good
health overall.
15- Food Good for High Blood Pressure Patients
High blood pressure has a lot to do with your diet and lifestyle.
So besides reducing your sodium intake it's important you check what you eat.
And that's where we come in. Healthy eating can play an essential role in
warding off high blood pressure. But many fear that a blood-pressure-lowering diet involves bland, unseasoned foods, and deprivation. That's far from the
truth.
Here's a list of 15 foods that are easy to find, delicious,
nourishing, healthy, can lower your blood pressure and reduce the risk of heart disease.
1.
Banana for Blood Pressure
Bananas are one of the best fruits that people with high blood
pressure can eat regularly as it comes in all seasons. This portable, easy-peel the fruit isn’t just sweet and low in sodium but is also rich in potassium, a
nutrient that can lessen the effect of sodium in our bodies by more than 10%.
They also make your kidneys stronger. So, try to eat one or two bananas
daily. To incorporate more bananas into your diet- add it to your cereal,
cake, bread, smoothies, and milkshakes. Slice a banana into your cereal or
oatmeal or frozen yogurt for a potassium-rich addition. You can also take one
to go along with a boiled egg for a quick breakfast or snack.
2.
Pomegranates for Blood Pressure
Pomegranates are a healthy fruit that you can enjoy raw or as a
juice. According to research drinking a cup of pomegranate juice once a day for four weeks helps lower
blood pressure over the short term. Pomegranate juice is tasty with a healthy
breakfast. Be sure to check the sugar content in store-bought juices, as the
added sugars can negate the health benefits.
3.
Celery for Blood Pressure
Celery is rich in a phytochemical called 3-N-butylphthalide which
greatly helps in controlling high blood pressure. These chemicals help the
muscles in and around arterial walls in our bodies relax, creating more space and
allowing the blood to flow through without pressure. Phytochemicals can also
reduce the production of stress hormones that constrict blood vessels and lead to
high blood pressure. Research has shown that eating as few as four celery
stalks a day can reduce high blood pressure.
4.
Garlic for Blood Pressure
Several studies have demonstrated blood pressure lowering effects
of garlic. Garlic, both raw and cooked helps control high blood pressure and
also reduces cholesterol levels. This happens because garlic has allicin, which
induces the blood vessels to relax by stimulating the production of nitric
oxide and hydrogen sulfide. Nitric oxide helps promote vasodilatation, or the
widening of arteries, to reduce blood pressure. Hydrogen sulfide is a compound
that promotes good blood flow, removes gas, and reduces the pressure on the
heart to avoid the dangerous effects of high blood pressure.
5.
Watermelon for Blood Pressure
Watermelon is a heart health-promoting food loaded with fiber,
lycopene, vitamin A and potassium. All these nutrients have blood-pressure-lowering effects. Watermelon seeds contain a compound called cucurbitacin,
which helps widen the blood capillaries to reduce the pressure on them. This
fruit is a rich source of L-citrulline, which has proven to regulate blood flow
and reducing blood pressure. Watermelon has a lot of amino acids that prevent
hypertension from taking a grip on your body. Add this delectable fruit
to your diet and wait for the magic to happen!
6. Oatmeal for Blood Pressure
Oatmeal is high in fiber, low-fat, low-sodium, and whole grains and
thus helps in maintaining healthy blood pressure. Eating a diet high in fiber
& whole grains helps your body maintain healthy blood pressure and
oatmeal does just that! It helps reduce both your systolic and diastolic
pressure. This low-sodium food can be prepared as a hot cereal and topped with
fruit or used in pancakes. You can also add it to many baked goods. Overnight
oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats
and 1/2 cup of nut milk in a jar. In the morning, stir and add berries,
granola, and cinnamon to taste.
7. Beetroot for Blood Pressure
Beets are high in nitric oxide, which can help open your blood
vessels and lower blood pressure. Drinking a glass of beet juice can yield
a five-point drop in blood pressure, according to a 2012 Australian study. The
effect might be even greater over the long term if they are drinking it day
upon day. Yes, beetroot juice lowers systolic blood pressure in just a few hours.
You can juice your own beets or simply cook and eat the whole root. Beetroot is
delicious when roasted or added to stir-fries and stews. You can also bake them
into chips.
8. Lemons
and Oranges for Blood Pressure
To prevent our blood vessels from becoming rigid and reduce blood
pressure, lemons contain antioxidants that make our blood vessels soft and
pliable. Lemons are also good sources of Vitamin C that helps neutralize the
harmful effects of free radicals. Orange juice is loaded with Vitamin C and
oranges can balance blood pressure levels. Opt-in for a glassful of orange
juice or eat the whole fruit to load yourself with fiber and vitamin C.
9. Skim Milk and Yogurt for Blood Pressure
Skim milk is an excellent source of calcium and
is low in fat. These are both important elements of a diet for lowering blood
pressure. You can also opt for yogurt if you don’t like milk. According to
the American Heart Association, women who ate five or more servings
of yogurt a week experienced a 20 percent reduction in their risk of
developing high blood pressure. Try incorporating granola, almond slivers, and
fruits into your yogurt for extra heart-healthy benefits. When buying yogurt,
be sure to check for added sugar. Lower the sugar quantity per serving, the
better.
10. Salmon,
Mackerel, and Fish With Omega-3s for Blood Pressure
Fish are a great source of lean protein. Fatty fish like mackerel
and salmon are high in omega-3 fatty acids, which can lower blood pressure,
reduce inflammation, and lower triglycerides. In addition to these fish
sources, trout contains vitamin D. Foods rarely contain vitamin D, and this
hormone-like vitamin has properties that can lower blood pressure. One benefit
of preparing fish is that it’s easy to flavor and cook. To try it, place a
fillet of salmon in parchment paper and season with herbs, lemon, and olive
oil. Bake the fish in a preheated oven at 450°F for 12-15 minutes.
11.
Dark chocolate for Blood Pressure
It is found
that eating dark chocolate is associated with a lower risk for cardiovascular
disease (CVD). The study suggests that up to 100 grams per day of dark
chocolate may be associated with a lower risk of CVD. Dark chocolate contains
more than 60 percent cocoa solids and has less sugar than regular chocolate.
You can add dark chocolate to yogurt or eat it with fruits, such as
strawberries, blueberries, or raspberries, as a healthy dessert.
12. Spinach and leafy vegetables for Blood Pressure
Spinach is a green leafy delight with low calories, high in fiber,
and packed with nutrients like potassium, folate, magnesium - key ingredients
for lowering and maintaining blood pressure levels. Did you know that half a
cup of cooked spinach provides around 12% of an adult's recommended daily
calcium intake? Need an easy way to eat more of this great green? Add fresh
spinach leaves to salads or sandwiches. Canned vegetables often have added
sodium. But frozen vegetables contain as many nutrients as fresh vegetables,
and they’re easier to store. You can also blend these veggies with bananas and
nut milk for a healthy, sweet green juice.
13.
Onion for Blood Pressure
Onions have also been found to lower your blood pressure due to
the presence of an antioxidant flavonol called quercetin. It also has
sulfur-based compounds that fight high blood pressure and reduce hypertension.
14. Carrots for Blood Pressure
Carrots are high in potassium and beta-carotene which have been
shown to be effective in reducing high blood pressure. Carrot juice also helps
maintain normal blood pressure by regulating heart and kidney functions.
15.
Berries for Blood Pressure
Berries, especially blueberries, are rich in natural compounds
called flavonoids. One found that consuming these
compounds might prevent hypertension and help lower blood pressure. Blueberries,
raspberries, and strawberries are easy to add to your diet. You can put them on
your cereal or granola in the morning, or keep frozen berries on hand for a
quick and healthy dessert.
High blood pressure can be reduced with healthy eating and a
balanced lifestyle before it gets too late. A nutritious diet and exercise are
the key.
Comments