Food That Can Help Keep High BP in Check
Your diet has a significant impact on your blood pressure. Experts recommend that the best way to keep your blood pressure in check is to follow a healthy diet along with consuming medicines. In this article, you will find some foods that you must include in your diet to control your blood pressure.
- What Is Hypertension Or High BP?
- Here Is A List Of Foods That Lower Blood Pressure And Help Keep High BP In Check:
What Is Hypertension Or High BP?
Being a lifestyle disease, hypertension or high BP is influenced a lot by your daily habits and your diet. One of the first instructions given by any doctor on high BP detection is to alter the diet.
If a person is diagnosed with prehypertension or even high BP then the doctor will first recommend a healthy diet as one of the natural ways to lower blood pressure. Making changes in the diet can help reduce high blood pressure.
Here Is A List Of Foods That Lower Blood Pressure And Help Keep High BP In Check:
- Green Vegetables – Fresh, leafy green veggies such as broccoli, spinach, cauliflower, kale, beans and others are rich sources of potassium, a mineral that helps the kidneys remove extra sodium content from the body which is essential for maintaining blood pressure levels.
- Bananas – Bananas are also rich in potassium. A normal adult needs to consume 3,500 – 5,000 mg of potassium per day. So one banana a day can boost potassium levels considerably and keep blood pressure levels in check.
- Pomegranates – Pomegranates are healthy fruits that are high in nitrate (helps widen the blood vessels) content and useful for lowering blood pressure.
- Berries – Blueberries, raspberries and strawberries are rich in flavonoids, compounds that help prevent hypertension and lower blood pressure.
- Beetroot – Beetroot is one of the most essential foods to include in your daily diet as it is a rich source of nitrate which reduces blood pressure.
- Low-fat Milk (Skim) And Yogurt – Calcium assists blood vessel constriction & dilation and is one of the main minerals that the body needs to prevent hypertension. Low-fat or skimmed milk as well as yogurt are great sources of calcium, low in fat and should be incorporated in the everyday diet to lower blood pressure.
- Oats – Oats are low-fat, low-sodium but high-fibre food and eating them for breakfast can be beneficial in controlling blood pressure.
- Fish – Fish such as salmon, mackerel are high in omega 3 fatty acids (help lower blood pressure naturally). They help to not only lower blood pressure but also keep triglycerides down and reduce inflammation. Fish are also an excellent source of lean protein. In addition, trout is a good source of Vitamin D, which has properties that can lower blood pressure.
- Olive Oil – Olive oil have healthy fats. They contain micronutrients called polyphenols that are packed with antioxidants that fight against inflammation which helps lower blood pressure.
- Seeds – Unsalted pumpkin seeds, flaxseeds, sunflower seeds are high in essential minerals such as potassium and magnesium are known to reduce blood pressure.
- Garlic – Garlic is also an important ingredient to include in the daily meals as it increases the amount of nitric oxide in the body which promotes widening of the arteries and helps lower blood pressure.
- Dark Chocolate – Dark chocolates are high in flavonoids that widen the blood vessels and may help lower blood pressure. The type of dark chocolate that contains almost 70% cocoa can not only lower blood pressure but also increase insulin sensitivity and reduce the risk of diabetes.
- Pistachios – Pistachios are a good source to lower blood pressure naturally as they reduce blood vessel tightening and heart rate.
A wholesome diet that takes care of heart health can help reduce the risk of high blood pressure or keep the blood pressure levels in check in cases where high BP has already been diagnosed. The benefits of a high blood pressure diet are plenty, not just for hypertension, but for promoting overall good health as well.
Note of caution: This article is for information purposes only. Always consult your doctor before altering any diet plans, medications or in case of any other blood pressure-related troubles.