Your diet directly affects your health. With a healthy diet, you can keep your health in an ideal state. The momentary gratification of your taste buds can cost you your health, wealth, and – above all – your psychological peace. In the present times, everyone can’t give enough attention and time to health because of the busy schedule of the people. However, maintaining a healthy diet is certainly not a very difficult task.
What is Hypertension/High Blood Pressure
High blood pressure is one of the most common diseases among people at present. Research indicates that around one billion people in the world are affected by high blood pressure. It is defined as a systolic blood pressure greater than 130 mm Hg and diastolic blood pressure greater than 80 mm Hg. High blood pressure is one of the most common risk factors that lead to many heart diseases.
Most of the people who experience the disease are under-prescribed medications prescribed by different doctors. However, if you bring some specific changes in your lifestyle or modify your dietary pattern, you will definitely experience an improvement in your blood pressure levels. A diet rich in essential nutrition is one of the simplest ways to bring your blood pressure to the optimum range. This will also reduce the risk of heart diseases.
Foods for High Blood Pressure
Due to exposure to processed and packaged foods with high amounts of sodium and salt, a well-prescribed healthy diet is indispensable for everyone.
Let’s take a look at 10 foods that will help you keep your blood pressure in an ideal state.
Salmon is sufficiently rich in omega-3 fats which is an excellent remedy for heart problems. These fats work to balance blood pressure levels by reducing oxylipins (blood-vessel-narrowing compounds). Research indicates that higher intakes of fatty fish rich in omega-3s have been linked to lower blood pressure levels. Apart from this, its consumption has also been linked with lowering the chances of high blood pressure.
Studies have clearly shown that increased consumption of omega-3 fats brought about a major change in systolic blood pressure as well as diastolic blood pressure thereby reducing them.
Until we discover its hidden benefits, we cannot overemphasize something as small as a pumpkin seed. When it comes to nutrition, pumpkin seeds are a major source of nutrients that play an important role in balancing blood pressure levels. Being rich in magnesium, amino acids, and potassium, it helps in producing nitric oxide which plays a major role in relaxing the blood vessels thereby lowering the blood pressure level.
For a long time, pumpkin seeds have served as a powerful natural medicine for high blood pressure. Researchers have linked a reduction in blood pressure levels to the consumption of pumpkin seeds for a certain time period.
Fruits like strawberries and blueberries are rich in antioxidants called anthocyanins. Anthocyanins are a type of flavonoid whose consumption has been linked to a lower risk of high blood pressure. These anthocyanins increase the level of nitric oxide in your blood thereby relaxing the blood vessels which helps in balancing the blood pressure levels. Research indicates a comparative reduction in blood pressure levels following anthocyanin intake.
Therefore, adding berries in small amounts to your diet can go a long way in reducing high blood pressure. You can add them directly to your diet or add them to your porridge and pudding. Some forms of berries include strawberries, raspberries, blueberries, cloudberries, and more.
Watermelon is rich in an amino acid called citrulline that contributes to the production of nitric oxide. Nitric oxide is known to relax the blood vessels thereby increasing the flexibility of the arteries. This in turn helps in managing the blood pressure levels.
You can include watermelon in your diet in many ways. It can be enjoyed in soups, salads, smoothies, or directly as a fruit. Higher consumption of watermelon has also been linked to a lower risk of high blood pressure. In addition, it enhances heart health among humans.
The presence of nitrates in green vegetables does wonders for human health. It not only helps in managing the blood pressure level but also reduces the risk of high blood pressure. Research indicates that regular consumption of green vegetables has great long-term effects on a person’s health.
Some commonly used green vegetables include spinach, cabbage, lettuce, fennel, kale, and mustard greens.
Including a specific amount of green vegetables in your daily diet can do a lot more for your health. You can consume spinach and other leafy vegetables in the form of salads, soups, or curries.
Being a healthy source of potassium, banana plays a major role in combating high blood pressure levels and high blood pressure. One banana also contains about 422 milligrams of potassium. Studies link potassium intake to low sodium levels that relieve tension in blood vessels. An adult’s daily potassium intake should be around 4700 mg to maintain a healthy body.
Other foods commonly rich in potassium include sweet potatoes, beans, avocados, mushrooms, cantaloupe, and tuna. Including these food products in your daily diet can help in managing high blood pressure to a great extent.
Being a rich source of nitric oxide, red beet works to lower blood pressure levels by opening up your blood vessels. Studies show that food is highly efficient in reducing high blood pressure levels. Apart from beetroot, beet greens are also rich in nutrients. Due to the high levels of nitrates, these are considered an exceptional remedy for high blood pressure as nitrates are effective in relaxing blood vessels.
In addition to boosting your heart health, all beet products are a healthy source of a variety of nutrition. Including them in your diet will undoubtedly have a positive effect on your health.
To include beetroot in your daily diet, you can consume it in the form of juice, soup, salad or you can also eat them roasted or baked.
Oatmeal has undoubtedly been one of the healthiest and fastest breakfasts for all of us. Being low in fat, high in fiber, and fairly low in sodium, oatmeal is a perfect recipe to start your day. Consuming oatmeal will not only be a healthy breakfast but will also keep you full for a longer period of time. This way you can also save yourself from overeating or eating unhealthy foods which can lead to obesity and thus put you at risk of heart disease.
You can make porridge as per your choice. While you can consume them simply soaked in milk or can cook it with additional vegetables to enhance the taste.
Citrus fruits are packed with many healthy nutrients including minerals, vitamins, and other healthy compounds that are good for the human heart. This is the reason why citrus fruits have been recognized as one of the most effective remedies for high blood pressure.
Including citrus fruits in your diet is an easy task. Since various fruits like oranges, grapefruits, and lemons are rich in citric acid, you can just opt for fruit juices. Apart from this, a simple glass of water with lemon can also work wonders in this regard. The flavonoids present in lemon along with the citric acid be very effective in reducing blood pressure levels.
Swiss chard is a healthy remedy for high blood pressure. This is because of the nutrients present in it. Nutrients like magnesium and potassium are known to regulate blood pressure levels. In fact, one cup of chard (cooked) provides a fair amount of potassium and magnesium in a day. Both potassium and magnesium have the ability to maintain optimal levels of blood pressure. While potassium is an important part of Swiss chard, magnesium does its job as well.
Magnesium balances blood pressure levels by preventing calcium from entering the heart and artery cells. It promotes relaxation of blood vessels thereby lowering blood pressure.
To remove health problems from your life, you not only need to develop healthy eating habits but also need to take necessary precautions. Apart from changing your consumption pattern, you also need to modify your lifestyle and thus switch to a healthier lifestyle. Foods that contain added sugar, salt, and saturated fat play havoc with your health. Below is a list of a variety of commonly consumed food products that should be avoided to ensure a healthy heart.
Sodium is one of the most important and commonly consumed foods in our daily life. However, sodium is thought to be a significant contributor to the increase in blood pressure. The reason behind this is that sodium harms the fluid in the blood. 40% of the table salt we eat in daily life is sodium. Major sources of sodium include processed and packaged foods.
The amount of sodium in frozen pizza is quite high. In addition, it contains saturated fat and sugar. Next time instead of eating pizza, look for a healthier option.
Research links high sugar consumption to increased levels of blood pressure. Consumption of heavy sugar leads to obesity which further leads to high blood pressure.
Saturated fats and trans fats are a major source of many diseases at present. Artificial fats that prolong the shelf life of packaged foods are called trans fats. These work to increase the level of bad cholesterol, which is likely to lead to high blood pressure.
Processed deli meats are rich in sodium. This is because salt is used for seasoning and preserving meat. People include other food products like cheese, bread, etc. apart from deli meat. This easily exceeds the daily limit of sodium to be consumed.
The pickle once cooked is preserved and eaten for a long time. In addition to added preservatives, salt is what prevents them from rotting or fungal attacks. Reducing your intake of pickles from your diet can help you balance your daily sodium intake.
Apart from the above measures and precautions, you need to keep a regular check on your blood pressure levels. By being aware of the ups and downs you go through, you can take the necessary steps to prevent them. Also, consult your doctor if you experience widespread flare-ups that do not go away easily with natural remedies and other modifications. If you are under heavy medications for other ailments in your body, you should make sure to consult a dietician before making some major modifications to your daily food intake.
In short, the diet has a significant impact on human health. This is the reason why we are always advised to maintain healthy eating habits to lead a healthy life. Foods made with high amounts of salt are currently one of the major contributors to high blood pressure. Packaged and processed foods are often rich in trans fats or saturated fats that raise blood pressure levels. The consumption of such food products should be reduced to a great extent.
A healthy diet that includes green vegetables, fruits, omega-3 fats, potassium, and lean protein will certainly contribute to a healthy heart.
Along with this you also see BEST FOODS FOR HEALTHY AND GLOWING SKIN.