High blood pressure is one of the leading causes of cardiovascular ailments all across the world. Since the symptoms are difficult to detect, it is advisable to get BP monitored regularly. If there is an upward trend in blood pressure readings, get in touch with a medical expert and consider altering diet and lifestyle. Ditch excessive salt and processed food items as well as saturated and trans-fats. Consume more fresh fruits and veggies along with foods rich in potassium, magnesium and calcium. Regular exercising , maintaining a healthy weight and blood glucose levels is of the utmost importance. Let doctor know in case you have a family history of high blood pressure. Avoid smoking and excessive alcohol consumption, sleep on time and avoid stress.
With one in every three Indians suffering from hypertension and heart ailments responsible for over 30 percent of deaths in India. Diet is very essential for blood pressure control in hypertension patients.
Avoid Salt (Sodium):A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have.
To lower the sodium in the diet , try these suggestions:
Use a food diary to keep track of the salt in the foods you eat.
Go through the nutritional facts label on every food package.
Select foods that have 5% or less of the “Daily Value” of sodium.
Avoid foods that have 20% or more Daily Value of sodium.
Avoid canned foods, processed foods, lunch meats, and fast foods.
Use salt-free seasonings.
Know What to Eat
Potassium, Magnesium, and fiber, on the other hand, may help control blood pressure. Fruits & Vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
To increase the amounts of natural potassium, magnesium, and fiber you take in, select from the following: