Food and Diet to Lower Blood Pressure
Blood pressure which is also named as hypertension in medical terms is a serious health issue and brings many other health problems along with it. A person with high blood pressure would not even himself know that he is suffering from HBP unless he gets diagnosed for the same. There are no clear symptoms of the disease and you only suspect your health when much of the harm is already done. What does blood pressure mean? Blood pressure is the force with which your blood pushed through the artery walls. Thus a long term high BP may result in hardening of the artery walls and further may also lead to heart attacks and strokes. Enough have been talked about HBP now and here we go its treatment and prevention. Below are detailed some food and diet to lower your blood pressure.
The Dash Diet: The Dash Diet is an approved diet by the U.S. Department of Health and Human Services. DASH stands for Dietary Approaches to Stop Hypertension. Following this diet along with some aerobic exercises would help to reduce your blood pressure to a great extent. It includes the following servings.
ü 7-8 servings of whole grains every day
ü 4-5 servings of fruits every day
ü 4-5 servings of vegetables
ü 2-3 servings of fat-free dairy products
ü 4-5 servings of legumes and nuts
ü 2 or less servings of fish, lean meat and poultry
ü 2-3 servings of fats
ü 5 or lesser servings of sweets each week
ü 7-8 servings of whole grains each day
Foods to be avoided when trying to lower blood pressure
- Caffeinated drinks
- Salty snacks
- High sodium content food
- Sugar laden snacks like candy, cake, pies, etc.
Foods to lower your blood pressure
- Low sodium V-8 and other vegetable drinks and vegetables too
- Fresh fruits and fruits juices
- Use of brown rice in place of bleached white rice
- Unsaturated oils and olive oils
Vegetarian Diet: People feeding on vegetarian diet have a lower blood pressure and further have less chances of going suffering from cardiovascular diseases. Vegetarian diets contain more of potassium, fiber, calcium, vitamin C, vitamin A, polyunsaturated fats, and complex carbohydrates.
Fiber: Fiber rich food has been observed to be effective in treating many forms of cardiovascular diseases. There are certain types of fibers that are more helpful. Water soluble gel forming fibers like apple pectin, oat bran, psyllium seeds and guar gum are more helpful. Apart from helping in hypertension, it also helps to reduce cholesterol level as well as promotes weight loss.
Some other foods and spices to lower blood pressure include celery (Aspium graveolens), Garlic (Allium satvum), Onion (Allium cepa), Tomato (Lycopersicon lycopersicum), Brocolli (Brassica oleracea), Carrot (Daucuc carota).
Read More: 10 Step to high blood pressure control
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