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Food that Lowers Blood Pressure

Ningthoujam Sandhyarani Apr 23, 2019
Educate yourself through this write-up about the foods that lower blood pressure for effectual management of hypertension.
Hypertension or high blood pressure is a cause of medical concern for millions of people worldwide. It is directly responsible for increased risk of arterial blockage, heart attacks, stroke, heart failure, and other heart health-related complications.
The major risks factors for hypertension are increased weight and high salt intake. Considering these, you can imagine how important it is to make dietary changes for maintaining a normal BP. Here is a list of foods that lower blood pressure.

List of Food Products

The number of people diagnosed with high BP has increased at an alarming rate. It is a global problem, in which majority of the patients are overweight or obese. Thus, the most practical solution to combat hypertension is lose weight, which will help in maintaining BP.
Hypertension diet is planned with the objective of maintaining weight and at the same time, controlling high BP. Given ahead is a list of eatables that decreases the BP levels quickly.

Fresh or Frozen Vegetables

Including high amounts of green vegetables is imperative in planning this diet. They are rich in proteins, fibers, antioxidants and nutrients, are low in fats. Nevertheless, avoid canned vegetable products that contain preservatives and salt in high amounts.

Culinary Herbs

Garlic, onion, cardamom, cinnamon, flaxseed, and nutmeg are some of the useful herbs for hypertension patients.
These culinary herbs and spices contain active ingredients that aid in combating the problem. The stevia herb is used to replace sweetening agent in making cold and hot beverages.

Fresh or Dried Fruits

Similar to vegetables, fruits should be included in the diet plan. They are rich in antioxidants, vitamins, minerals and other healing ingredients. As long as the fruits are taken without excess salt and sugar in it, they are healthy for people having hypertension.

Rice and Noodles

Rice and noodles prepared by plain cooking method can be incorporated in the diet plan. They provide simple carbohydrates, which are energy sources for carrying out the metabolic processes of the body. However, do not overeat rice, it can cause weight gain.

Whole Grains and Bread

High fiber diet is a must for this condition. It is also effectual to reduce cholesterol levels, which in turn, is crucial to treat cardiovascular disorders and hypertension. Grub rich in fiber make us feel satiated for a longer period, thus aiding in weight loss.

Vegetable Oils

While selecting a cooking medium, you can think of using vegetable oils (olive oil, sunflower oil).
Also, you can replace butter and cheese with unsalted margarine. Both these vegetable based products contain minimal amounts of saturated fats, thus help in maintaining cholesterol levels.

Fresh Fish

Fresh or frozen fish help to reduce BP, while helping to maintain weight. You can select freshwater fish (if available). Also, ensure that fish is prepared with less salt and oil. Fried fish should be avoided at any cost.

Poultry and Turkey

Poultry and turkey can be included in the diet plan, provided that the skin part is removed completely.
While consuming eggs, the white portion should be removed, as it contains high percentage of salt. If required, the doctor will recommend increase intake of potassium to counteract high salt levels.

Lean Meat

Lean meat without skin and fatty parts is useful in bringing down those soaring levels. While preparing it, use limited oils and fatty cooking medium. You can consider boiling, grilling, or baking it, instead of deep frying it.

What to Avoid?

While selecting the food items for a patient with elevated BP, it is to be kept in mind that the salt content should not exceed 2,400 milligrams. Therefore, the patient must avoid canned products (including vegetables, fish, meat, soups, etc.), instant rice and noodles, pickled items, and a range of sauces.
Other eatables are salty snacks, cheese, and buttermilk. In short, ready-to-eat, preserved, and processed food loaded with salt are not recommended.
So, take a note of the food items that help you combat this problem and try to include them in the regular diet plan. Apart from following a well-planned diet, it is of utmost importance to perform physical activities and make lifestyle changes, as instructed by the doctor.
With healthy tips, you can definitely maintain body weight and manage hypertension. If required, the doctor will recommend hypertension medications to keep the BP under control levels.
Disclaimer: This is for informative purposes only, and should not be used as a replacement for expert medical advice.