Healthy foods for high blood pressure

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:

Apples

Apricots

Bananas

Beet greens

Broccoli

Carrots

Collards

Green beans

Dates

Grapes

Green peas

Kale

Lima beans

Mangoes

Melons

Oranges

Peaches

Pineapples

Potatoes

Raisins

Spinach

Squash

Strawberries

Sweet potatoes

Tomatoes

Yogurt (fat-free)

 

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