‘Hypertension’ or ‘hypertension’ is one of the most common diseases that affects more than half of the world’s people today. Popularly known as ‘A Silent Killer’, it is almost asymptomatic, slowly affecting our eyes, kidneys and even the brain. You may also be one of those who have stopped taking medicines to keep your high blood pressure under control for the rest of your life, despite knowing the fact that these drugs can have side effects on you. But, did you know that your diet plays a major role in keeping you safe and secure from high blood pressure? indian diet plan for high blood pressure It’s about making necessary and valuable dietary changes to your regular diet that can help you normalize your blood pressure.

diet and high blood pressure

Diet and high blood pressure are inseparable both – to cause and to treat. Junk, easy and convenient foods that you must have consumed throughout your life like processed foods, fast food, deep fried fatty foods, and equally, all these have contributed to what you are facing today. . But, by changing your diet, and adopting healthy eating techniques such as ‘dash diet‘, you can rotate your BP.

So what dash diet,

DASH Diet, also known as high bp diet, was developed with the idea of ​​helping people with diabetes and high blood pressure better manage their health issues. It was studied that a diet high in certain harmful substances such as saturated fat and cholesterol is the main cause of high blood pressure and many other diseases, while foods high in protein, fiber, calcium, magnesium and potassium and low in fat and cholesterol may be Huh. Helps to reduce blood pressure.

on several occasions, dash diet often referred to as High Blood Pressure Diet, DASH, which stands for “Dietary Approaches to Stop Hypertension,” mainly includes foods that have been proven to lower high blood pressure, and also minimizes foods that raise our blood pressure. Known for contributing to

on the basis of dash diet Quite simple to follow and very friendly. The idea is to get you into an eating style where you eat more fruits, vegetables, nuts and seeds, and legumes — major contributors to lowering your blood pressure. The diet also promotes the consumption of good cholesterol, fiber, healthy fats and negative calories – all of which makes a good combination of a well-balanced diet and Foods that lower blood pressure.

foods that lower blood pressure quickly

foods that lower blood pressure

dash diet earth The way we eat is changing. You cut out all the foods that contribute to high blood pressure, reduce your salt intake, load up on fruits and vegetables, and limit your intake of fish, poultry, whole grains, nuts and seeds, legumes. , and design around dairy (low-fat). ,

Here is a list of the top foods that lower blood pressure quickly,

  1. JamunAnthocyanins, the pigment that color berries – strawberries, blueberries, blackberries, and others, help to make our artery walls flexible and wide thus helping to lower blood pressure and improve our heart health.
  2. fatty fishFish like salmon, mackerel and sardines are rich sources of omega-3 and other fatty acids that support our heart health and help lower blood pressure. The bones of these fish are rich in calcium, which promotes our health and helps the heart.
  3. leafy greensSalt is dangerous for us, especially if you have high blood pressure. It increases our blood volume, increases the pressure on the arteries and elevates the blood pressure. Green leafy vegetables such as kale, spinach, collards and broccoli increase our potassium intake, flush out excess sodium from the blood and relax the walls of blood vessels.
  4. OatmealFiber-rich oatmeal is also low in sodium. It helps to keep your body weight under control and your blood pressure under control.
  5. beatBeetroot can be put at the top of any food list foods to lower blood pressure, Drinking 2 cups of beet juice daily can help reduce your systolic pressure (pressure at the top) within a few hours. High systolic pressure is the main culprit for stroke. Beetroot is also rich in potassium.
  6. garlicThe logic is that the more relaxed our blood vessels are, the less work our heart has to do to pump blood. Eating garlic can increase our levels of nitric oxide, which dilates our blood vessels, and keeps our blood pressure low.
  7. Pomegranate: Drinking pomegranate juice regularly can prevent our blood pressure from rising. It is also good for our heart and keeps our bowel movements regular.
  8. Beans and Legumes: Peas, lentils, garbanzo beans, and beans can all help control and lower our blood pressure. They are high in fiber and also help ward off coronary heart diseases.
  9. Curd: Yogurt is rich in calcium and calcium also plays an important role in keeping our blood vessels tight and relaxing when needed. Simply add some berries to your low-fat yogurt to help with higher blood pressure.
  10. olive oil: Olive oil is one of the best foods that we must consider while making our choice on the top foods for high blood pressure, This makes it a better substitute for healthy fats than butter, canola oil and other vegetable oils. Olive oil contains polyphenols (a protective antioxidant) that improve the health of our blood vessels and maintain their elasticity.

fruits for high blood pressure

Fruits, due to their high fiber, mineral and antioxidant content, have always been touted for their abilities in the management and control of cardiovascular diseases, including high blood pressure. Fruits are generally considered good for people with high blood pressure, however, the best fruits for high blood pressure join someone High Blood Pressure Diet Huh:

  1. JamunAlmost all types of berries, especially blueberries, are loaded with polyphenols and many other antioxidant compounds that not only help in improving the health of our blood vessels but also keep our blood pressure in check.
  2. dried plumBeing low in sodium and rich in potassium, plums are an excellent addition to any high bp diet, It helps lower blood pressure, promotes heart health and prevents our blood vessels from constricting.
  3. citrus fruitsLemons, limes, grapefruits, and oranges are all citrus fruits with high percentages of vitamin C and flavonoids that promote better heart and blood vessel health. Being rich in potassium and fiber and low in sodium, citrus fruits are an excellent choice. diet to lower blood pressure,
  4. BananasBananas are a superfood rich in potassium, magnesium, fiber and antioxidants. It helps in managing our blood pressure in the best possible ways.
  5. melonsMelons with the goodness of fiber, folate, vitamin C and potassium help in managing blood pressure and maintain our heart health.

foods to avoid for high blood pressure

foods to avoid for high blood pressure

If you suffer from the problem of high blood pressure, diet is probably the best way to manage it. As it is important to consume foods that lower blood pressure, you should also avoid certain foods that are known as Foods that raise blood pressure quickly.

here is a list of all foods to avoid for high blood pressure,

  1. salt, Mainly table salt, also known as sodium, is one of the main culprits. Try new herbs and spices to flavor your dishes instead of adding table salt.
  2. Sauces and Spices, Foods such as soy sauce, ketchup and many salad dressings contain high amounts of sodium. Avoid them all.
  3. saturated and trans fat, Foods and meats fried in a lot of oil contain a lot of fat and are bad for our overall health, including blood pressure and cholesterol. Reduce your intake of red meat, avoid full-fat dairy and be careful with high-salt cheese.
  4. processed, canned, and frozen foods, Consuming these foods may be convenient, but they also contain high amounts of salt and preservatives, and are not good for our blood pressure.
  5. cured and deli meats, These meats are loaded with sodium and are often cured and preserved with salt.
  6. fast food, Consuming fast food is always a bad idea if you have high blood pressure. These foods are mainly frozen and processed and cooked in high-fat oils, making them dangerous for people with high BP.
  7. fried foods, Fried foods contain a lot of salt and fat, which we should strictly avoid with high BP.
  8. too much caffeine, Not only coffee, but you can also find caffeine in tea, energy drinks and sodas. Caffeine is known to increase our blood pressure, and hence should be avoided.

dash diet for high blood pressure Lowering and controlling our blood pressure goes a long way. It has many other potential benefits such as reducing the risk of developing cancer and reducing weight. It’s always possible to align yourself dash diet plan Go with your current diet by including only more fruits and vegetables, choosing low-fat foods and lean protein sources, and limiting your intake of high-fat, high-salt, processed and sugary foods.

Frequently Asked Questions (FAQs):

1. Are eggs allowed on the DASH diet?

Eggs are generally considered good for high blood pressure, especially egg whites. Eggs are an excellent source of protein, which makes them a perfect choice for breakfast. Make some scrambled eggs and add vegetables to them to make them more nutritious. Eggs also help in weight loss and this makes them a good option for people with high blood pressure. Make sure you avoid using too much salt while making eggs and avoid sprinkling table salt. Eggs are an excellent source of heart-healthy unsaturated fats, and vitamins such as vitamin B6, B12 and vitamin D.

2. What fruits are allowed in the DASH diet?

A variety of fruits can be enjoyed in the DASH diet From apples, oranges, and bananas to apricots, dates, and berries, The DASH diet ensures that people suffering from hypertension and on the diet get a good mix of fruits and vegetables to stay healthy, as fruits and vegetables are rich in the goodness of essential nutrients and immunity boosters like antioxidants, vitamins. are plentiful. , and minerals.
Also, the amount of fiber in fruits is high, which reduces our appetite and keeps our weight under control. They are essential to keep our cholesterol levels under control and to control blood sugar levels.

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