Foods that help in managing Hypertension

Foods that help in managing Hypertension

Dietary & lifestyle modifications can reduce risk associated with hypertension like heart disease, stroke, & kidney malfunctioning.

Foods which if included in diet help in  lowering B.P.

Let's incorporate them into our diet.

⚜Foods to be included 

⚜🛍 Bananas

Bananas contain plenty of potassium, the raised potassium concentration in comparison to sodium in body plays a important role in lowering B.P.

Other potassium-rich foods include:

-Avocado

-Honeydew melon

-Mushrooms

-Sweet potatoes

-Tomatoes

-Tuna (cod liver oil)

-Beans

People with kidney disease should consult doctor about potassium, as too much can be harmful.

⚜🛍Berries

Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.

Studies show intake of anthocyanins — had an 8% reduction in the risk of high B.P.

⚜🛍Beetroot 

It has high levels of inorganic nitrate which control blood pressure.

Drinking beet juice can help managing hypertension 

1 cup of the beet juice/day can result in  drop in B.P. for most.

Prolonged intake of beet juice, beets as salads or vegetable brings B.P. within the normal range. 

⚜🛍Kiwi

Kiwis are also rich in vitamin C & other bioactive antioxidants. 

3 Kiwis/day for 8wks resulted in a more significant reduction in both systolic & diastolic blood pressure.

⚜🛍Watermelon

It contains an amino acid called citrulline. Citrulline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which reduces B.P.

⚜🛍Barley & Oats

Both contains a type of fiber called beta-glucan, higher consumption of beta-glucan fiber may lower plague deposition in arteries. It improves the of bad cholesterol.

 

⚜🛍Green leafy vegetables 

These are Nitrate-rich. Vegetables like-

-Cabbage

-Spinach

-Mustard greens

(Sarso ka saag)

-Lettuce

-Collard greens

-Swiss chard

Daily consumption as dish, curries and stews can normalize the B.P.

⚜🛍Garlic

It's a natural antibiotic & antifungal food. 

Allicin present in garlic increases the body’s production of nitric oxide, which relax the smooth muscles & dilate blood vessels. This inturn reduces hypertension.

⚜🛍Fermented foods

Fermented foods like-

-Natural yogurt

-Apple cider vinegar

-Miso

-Tempeh

-Concentrated probiotic supplements 

These are rich in probiotics, which have vital role in maintaining gut health. Thus reducing hypertension indirectly. 

⚜🛍Lentils & Pulses

These excellent source of protein & fiber.

⚜🛍Pomegranates

It's rich in antioxidant content.

It can be enjoyed as whole or juice.

Drinking 1 cup of pomegranate juice daily for 28 days Lowers High B.P.

⚜🛍Cinnamon

A research shows having cinnamon decreases short-term systolic B.P. by 5.39 mm Hg & diastolic B.P. by 2.6 mm Hg. 

Sprinkle it on fruit or salad or add to curries as a spice.

⚜🛍Almond & Pistachios

Moderate fat healthful nuts can decrease hypertension.

They contain active compounds which reduces the stiffness of blood vessels.

⚜🛍Include PUFA (Polyunsarurated Fatty Acids) rich oils in diet. 

These help in decreasing the bad blood cholesterol level hence reduces chances of atherosclerosis.

⚜Foods to be avoided

Reduce Salt

Sodium can significantly raise blood pressure. Lowering salt intake to 5 gms daily substantially reduced systolic and diastolic blood pressure.

Instead of NaCl normal table salt, add KCl which is "Saindha namak" or "Tata Lite" etc.

But don't stop having normal Salt otherwise this may affect health adversely. 

Avoid Caffeine

Coffee & other energy drinks which contain caffeine can cause short-term spikes in B.P.

Avoid Coffee 

Drinking strong coffee increases both systolic and diastolic blood pressure for 3 hours. Thus it's an easy management tip for low blood pressure patients.  

So vice-versa has to be applied with the hypertensive patients. 

Avoid Alcohol

Alcohol can cause dramatic increases in B.P. 

It increases the risks of heart failure & stroke.

Avoid bakery products & canned food

These are rich in Sodium, minerals & Trans fats which may increase B.P.

Avoid Papad if you are hypertensive. 

Avoid chocolates & cocoa 

Which elevate the Blood Pressure but enhancing the blood circulation. 

Avoid refined flours.

Avoid packed potato chips , snacks & Namkeens avaliable in market 

which have lot of salt. Instead have homemade namkeen, French fries or snacks.

Avoid pickles, pickled foods smoked canned fish etc 

which can have high salt, mineral or sugar concentration. 

Little modification of diet can effectively 

reduce the risk of hypertension associated diseases & also help in its management. 

Management of hypertension. 

Maintaining blood cholesterol levels of HDL & preventing plague formation in arteries which results in  atherosclerosis. Help in reducing the chances of cardiovascular diseases & strokes.