According to “MedicineNet”, healthy food is just like medication used in treating high blood pressure. Except you don’t need a prescription, and you won’t have to bother much with the adverse effects. Just choose with caution what you consume.
Just as there are foods that make your blood pressure rise, there are foods that lessen it. There’s even a plan of consumption based on that fact. It’s known as DASH, or Dietary Approaches to Stop Hypertension.
Whether you adopt the DASH or not, try to focus on what you can consume instead of what you can’t. Just as any other healthy diet, a diet to lessen blood pressure will focus on fruits, vegetables, and whole grains while limiting fats, fried foods, and salty snacks.
If you can regulate what you consume, you can regulate high blood pressure or hypertension and lower your risk of stroke, heart failure, and heart attack.
Some of the foods that can help lower your risk of hypertension are as follows.
1. Vegetables for High Blood Pressure
Vegetables such as leafy greens, broccoli, artichokes, spinach are packed with potassium, magnesium, and fibre that assist lower your blood pressure. Note that you may require to consume more than you usually would for them to have an impact. The DASH plan suggests 4 to 5 servings of vegetables per day.
2. Whole Grains
Bread, cereal, pasta, and other foods that contain carbs and starches can come in whole grain or refined grain versions. Whole grains are packed with dietary fibre. That’s why they are very good for your body than foods produced with refined white flour. Switch to whole-grain versions of foods you already eat. For instance, go for whole wheat bread rather than white, go for brown rice instead of white.
3. Reduced-Fat Dairy
Low-fat and fat-free dairy products such as milk and cheese provide you with calcium, vitamin D, and protein without the extra fat. Calcium assists with blood pressure because it directs your blood vessels to contract and release.
4. Fruits
Fruits such as apples, oranges, pears are packed with nutrients that can lower your blood pressure. The pivotal nutrients are potassium, magnesium, and fibre. The potassium in bananas, for instance, reduce tension in the walls of your blood vessels. It also helps get rid of sodium which increases blood pressure through your urine.
5. Nuts, Seeds, and Beans
You get a big boost of magnesium when you consume nuts, seeds, and beans. This vital nutrient controls your blood pressure and assist blood vessels to relax.
Foods in this class also have fibre and plant compounds that help prevent heart disease and some cancers.
Ensure you incorporate these foods into your don’t to prevent hypertension.
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