High blood pressure is one of the important risk factors for many diseases globally, including heart attack, cardiac arrest, and stroke. Unhealthy diet, sedentary lifestyle, smoking and alcohol consumption can all contribute to high blood pressure. Therefore, diet plays an important role in controlling high blood pressure. A “balanced” vegetarian diet is considered a preferred diet for preventing and controlling blood pressure.
evidence Turns out that vegetarians are less likely to have high blood pressure, diabetes and other disorders because they increased their consumption of whole grains, vegetables, nuts, seeds and fruits. Therefore, a vegetarian diet can help strengthen your overall health. Also, when it comes to high blood pressure and cardiovascular disorders, it has low sodium and high potassium, which controls blood pressure.
benefits of vegetarian diet
A vegetarian diet is completely devoid of meat or meat products, including chicken, eggs, beef, turkey, etc. It also does not contain fish or seafood, gelatin and other animal derivatives. Due to the absence of saturated fat and high sodium foods, such as those listed above, blood pressure levels will not increase.
Nevertheless, vegetarians can also get high blood pressure if they eat foods high in sodium or fried foods and bakery products, smoke and drink alcohol, are not physically active and are under a lot of stress.
Let us discuss some of the benefits of a healthy vegetarian diet.
- Improves heart health: A vegetarian diet is free of animal fats, which prevent the risk factors of high cholesterol. As a result, a healthy vegetarian diet has a lower risk of heart disease. Following a plant-based diet, the risk factors for cardiovascular disorders are also reduced.
- Prevents Diabetes: A vegetarian diet includes fruits, vegetables, legumes, beans, whole grains and nuts. The nutrients present in them help to control blood sugar levels and increase insulin sensitivity, thus reducing the incidence of diabetes.
- Regulates blood cholesterol level: Vegetarian diets contain high levels of dietary fiber that binds to unhealthy fats or bad cholesterol and eliminates them from your body. As a result, it prevents the accumulation of unhealthy fats or bad cholesterol along your blood vessels.
- Regulates body weight: Vegetarian diet is rich in fiber that satiates you and keeps you full for a long time. This prevents you from overeating or bingeing on unhealthy foods and prevents weight gain. Since the diet is free of saturated fat from animal sources, weight control is easier.
Vegetarian diet to control high blood pressure
fruits and vegetables
Fruits and vegetables are rich in many essential vitamins, antioxidants and minerals. Antioxidants are compounds that prevent radical cell injury. Cell injury can cause various diseases, including cardiovascular disorders and blood pressure.
In addition, antioxidants have anti-inflammatory properties. It prevents inflammation and swelling in the body. Each fruit and vegetable contains different antioxidants that help reduce inflammation in different ways.
Anthocyanins present in colorful vegetables like beets are an antioxidant. Studies Show that anthocyanins, an antioxidant, effectively prevent inflammation and stiffness of blood vessels.
The hardening of blood vessels affects blood circulation triggering blood pressure. Beetroot also contains high levels of nitrates which are a vasodilator, which dilate and relax the blood vessels. Therefore, it can help lower blood pressure.
Leafy greens contain various nutrients to lower your blood pressure as they are dense sources of nitrates, which control high blood pressure. Sarson ka saag and spinach are great options.
according to a studySpinach helps in reducing the stiffness in the blood vessels, thus inhibiting the blood pressure. It also regulates potassium levels.
Beans and Lentils
Beans and lentils are a dense source of dietary fiber and protein, potassium, magnesium and antioxidants.
evidence This suggests that the beans are an effective ingredient in reducing high blood pressure due to all the components mentioned above. Black beans, kidney beans, chickpeas, soybeans and white beans are all included in the diet.
Oats contain a type of fiber called beta-glucan. according to a studyThe dietary fiber of oats effectively lowers high blood pressure. Apart from this, it helps in controlling your body weight to a great extent.
Whole grains like brown rice and quinoa are rich in dietary fiber that keeps you satiated for longer to prevent overeating and binds to bad cholesterol in the body thereby eliminating it and hence preventing high blood pressure.
Vegetarian healthy recipes for high blood pressure
A typical vegetarian diet consists of many fruits, vegetables and whole grains. It also contains healthy fats and proteins. Nuts, seeds, legumes, tofu and cottage cheese are used in place of animal protein. Here we have healthy, nutritious and simple recipes for blood pressure.
- Preparation time: 10 minutes
- Serves: 2
- Calories per serving: 276 calories
- Whole wheat flour: 1 cup
- Coconut milk/soy/almond milk: 1 cup
- Ground Flax: 1 tbsp
- Chopped fresh spinach: 1 cup
- Chopped Onion: cup
- Cashew paste: 1 tbsp
- Ground nutmeg: tsp
- Blend all the ingredients for the crepe in a blender until smooth.
- In a hot pan, add chopped spinach and shallots.
- Cook till the leaves turn brown. Add cashew paste and nutmeg powder
- Mix well.
- Keep it aside.
- prepare bread
- Add the spinach mixture to the roti.
- service tax.
Chickpea and Vegetable Salad
- Preparation Time – 5 Minutes
- serves -2
- Calories – 170 per serving
- Cooked Chana: 1 cup
- Cooked Sliced Mushrooms: cup
- Shredded Carrot : cup
- Chopped Tomatoes: Cup
- Paprika: cup
- Ground almonds: 1 tbsp
- Salt : pinch
- Ground black pepper: tsp
- Lemon juice: tsp
- mix all the ingredients.
- service tax
Some More Dinner Options for High Blood Pressure
In addition to the healthy recipes above, you can choose from a variety of foods to help control your blood pressure levels. some of them are:
- Chipotle Lime Cauliflower Taco Bowls
- Stuffed Roti
- cast an eyelid
- Potato and Chana Curry
- Vegetarian Mushroom Bolognese
- Moong Dal and Veg Cheela
- Chickpea Quinoa Bowl
- vegetable chowder
- Rajma Curry with Brown Rice
- Lettuce Wraps
- Roasted Vegetables and Bean Tacos
- Stuffed Cabbage
You can refer to the guide about the foods you should consume to lower blood pressure and make healthy dishes. A vegetarian diet offers many ingredients for you to choose from. So, keep yourself healthy with these scrumptious recipes. However, you should also know which foods to avoid.
Avoid eating to lower your high blood pressure
- Salt and Sodium: Excess salt is one of the major causes of high blood pressure and heart diseases. Salt causes fluid retention in your body and as a result, it puts a load on the blood vessels and heart, resulting in high blood pressure.
- Sugar: Excess glucose increases insulin levels. Insulin causes the reabsorption of sodium. This prevents fluid from being flushed out of the body, resulting in blood pressure. In addition, insulin inhibits the sensitivity of blood pressure receptors. Unusual use of refined sugar further complicates high blood pressure along with weight gain.
- Liquor: In general, alcohol harms your health. Alcohol damages the walls of blood vessels and lowers the nitrates in your body that help your blood vessels dilate, thereby obstructing blood circulation. Deficiency of nitrates causes narrowing of blood vessels resulting in high blood pressure. Therefore, regular alcohol consumption can lead to obesity, heart failure and stroke.
- Caffeine: a study states that the caffeine in coffee, tea and other food products elevates blood pressure. In addition, they may interact with medication for blood pressure. Hence, it makes them ineffective or delays the onset of action.
- processed foods: Processed food is high in trans fat. They are unhealthy fats that can accumulate along your blood vessels, resulting in clots and increased blood pressure. Hence it is advisable to avoid processed food for a healthy heart.
- High fat dairy products: Dairy products like butter and cheese are high in sodium. It induces an increase in blood pressure. They can also cause weight gain, obesity, diabetes and more.
- Canned and Spicy Food: Canned food, including pickles, is high in sodium. Salt is used for polishing to increase shelf life. They further result in high blood pressure. There are equal amounts of canned and packaged broth and stock, which raise your blood pressure.
Tips to prevent high blood pressure
High blood pressure can be prevented and cured with a healthy and nutritious diet and lifestyle. Here are a few suggestions:
- Eat a diet rich in fruits and vegetables and whole grains.
- Avoid refined flour, unhealthy fats or junk food.
- Switch to vegetarian food as much as possible.
- Reduce your intake of added salt and sugar.
- Avoid cigarettes and alcohol that damage the walls of your arteries.
- Maintain a healthy body weight.
- Set a regular well-planned exercise or workout regimen.
- Get a good amount of sleep each night (preferably 8 hours).
- Try different techniques like meditation and deep breathing to control stress.
- If you are taking medicine, then keep taking it diligently.
Blood pressure management with a vegetarian diet is an effective diet therapy. The wide range of multi-nutrient fruits and vegetables helps in achieving a healthy blood pressure. Apart from diet, you need to modify your lifestyle for best results. This includes exercising regularly and giving up unhealthy habits like smoking and alcohol.
Excess of any food (even those you may think beneficial) can result in imbalances or nutritional deficiencies. Therefore it is ideal to check with your health care provider before making any new changes to your diet.
Frequently Asked Questions (FAQs)
Q. What is a good meal without meat?
a. A good diet without meat includes fruits and vegetables and multigrain products. It also includes cheese or tofu, beans and legumes, lentils, etc. You can make exciting dishes with these ingredients.
Q. What do vegetarians not eat?
A. Vegetarians do not eat any meat or meat products such as chicken, eggs, beef, turkey and so on. They also abstain from fish or seafood, gelatin and other animal fats.
Q. What do vegetarians eat in the morning?
A. The morning vegetarian meal may vary according to the people and their location. However, the most common vegetarian breakfasts include eggless toast, pancakes, and smoothies. This includes stuffed flatbreads, fruits, juices and the like.
Q. Can vegetarians get high blood pressure?
A. Yes, vegetarians can get high blood pressure. However, it is comparatively less than that of carnivores. So it is better to eat vegetarian food.
Q. Are blood pressure and heart rate related?
A. Yes, blood pressure and heart rate are related. Heart rate is the number of beats per minute. As the heart beats faster, the blood pressure rises.
Q. Does the blood pressure increase after eating?
A. Yes, your blood pressure fluctuates slightly after a meal. A high-sodium diet can temporarily raise your blood pressure. Plus, foods high in saturated fat can lead to long-term issues.