The objective of high blood pressure diet is to let you know foods that normalize your blood pressure. It will enable you to know food that raise your blood pressure. What you can do to have normal blood pressure. One of the most dangerous aspect of high blood pressure (medically known as hypertension) is that you may not know that you have it. The only way to know that your blood pressure is high is through regular check-ups. A blood pressure appears as two numbers. The first and higher of the two is a measure of systolic pressure (or the pressure of arteries when the heart beats filling and resting between heart beats).
Knowing about high blood pressure diet will assist you to know:
- Certain foods that can lower or normalize your blood pressure.
- Certain foods that can raise your blood pressure.
- That gaining weight can raise your blood pressure.
- That losing weight can reduce your blood pressure.
This write-up will focus on high blood pressure diet to eat and high blood pressure diet to avoid, high blood pressure diet to eat less and ways you can control high blood pressure without medication.
Here’s what I mean…
High Blood Pressure Diet
When it comes to prevention and management of high blood pressure what you eat is very important. Eating heart friendly foods that are rich in potassium, magnesium, calcium and fiber help in lowering blood pressure. High blood pressure diet lowers both the systolic and diastolic readings. High blood pressure diet include:
Eat fresh green, leafy vegetables of different colors that are rich in potassium, calcium, magnesium as well as fiber. Some of them are : cabbage, wild milk thistle, dandelion, water leaf, spinach, bitter leaf, onion, cayenne pepper, water yam, tomato, beets, leeks, cocoyam, garlic, carrot. Avoid vegetables that are high in creamy sauces. Avoid fried ones as well because they can raise your blood pressure.
Fresh or frozen fruits such as tangerines, cantaloupe, watermelon, apples, apricots, bananas, star apple, unripe or green plantain, pineapple, orange, lime, lemon, grapes, pomegranates, avocado, strawberry, mango. They’re good for your health. Stick to whole fruits. Juice is less helpful because the fiber is removed. Avoid canned or frozen fruits with added sugar.
Eat whole grain that are high in fiber such as wheat, millet, brown rice, barley, maize, wheat bread. Avoid or limit consumption of white bread, biscuits, cakes and so on.
(4) SEEDS AND NUTS
Are rich in fibers, minerals and fatty acids that are vital to the heart health because it increases HDL (good cholesterol) levels. They are: almond, sesame seeds, flax seeds, chia seeds, unsalted pumpkin seeds, boiled and unsalted peanut or groundnuts, roasted cashew nuts, hazel nuts, walnuts.
(5) OIL AND FAT
Healthy sources include coconut oil, palm nut oil (though it’s banned in some countries), olive oil, and sunflower oil. Seed oil that are healthy are the ones obtain from sesame, flax, pumpkin, and avocados. Because they’re healthy doesn’t mean you shouldn’t consume them in moderation. Fat and oil to avoid include: lard, bacon fat, cotton seed oil, margarine produce with hydrogenated oil.
From plant source are lentils, pigeon peas, black eyed peas, white beans, chick peas,soy beans. Protein from animal source include: goat meat, skinless turkey and chicken. Egg (should be consume in moderation so that it won’t raise your blood pressure). Fish (such as tuna, sardines, herring, salmon, and cold water fish). Fish contains omega-3 fatty acid that help in lowering your blood pressure. Eat fish in moderation so that it won’t raise your blood pressure. Avoid red meats, fried chicken, fried eggs, fried and oily foods.
(7) DIARY PRODUCTS
Take diary products that contains less fat such as skimmed milk (low fat milk) and yogurt. Avoid full fat milk, cheese and other diary products that are rich in fat.
(8) FERMENTED FOODS
Are rich probiotics that are beneficial that plays an important role in maintaining gut health. Eating probiotics can have a modest effect on high blood pressure. Good examples of fermented foods to add in your diet are: natural yogurt, kimchi, apple cider vinegar, miso, tempeh, kombucha.
HIGH BLOOD PRESSURE DIET TO EAT LESS
They’re: fried foods, deli meat, fatty meat, salted snacks, fast foods, canned soups, butter and margarine.
WAYS YOU CAN CONTROL YOUR HIGH BLOOD PRESSURE
(A) Limit Amount of Sodium in Your Diet
A small reduction in the sodium (salt) in your diet can improve your heart health. It reduce your blood pressure, if you have high blood pressure. The effect of sodium intake on blood pressure differs among groups of people. The following foods are high in sodium. Processed foods such as lunch meats, sausage, bacon and ham, canned soups, bouillon, dried soup mixes, deli meats. Condiments (catsup, soy sauce, salad dressing). Frozen and boxes mixes for potatoes, rice and pasta. Snack foods (pretzels, popcorn, peanuts, chips). Picked or marinated food in brine (vinegar and lemon juice-based marinades are okay). When you eat food that contains too much salt. Your body retain extra water to wash the salt from your body. In some people, this may cause blood pressure to rise. The retained water put stress on your heart and blood vessels.
(B) Limit or Avoid Consumption of Alcohol
Consumption of alcohol can raise your blood pressure even if you don’t have hypertension. Alcohol can reduce the effectiveness of high blood pressure drugs.
(C) Stop Smoking
Stopping of cigarette smoking can lower your risk of heart disease and improve your overall health. Each cigarette you smoke increases your blood pressure for several minutes after smoking.
(D) Regular Exercise
For 30 minutes most of the days of the week can lower your blood pressure, if you have high blood pressure. Some examples of aerobic exercise you may try to reduce your blood pressure are: walking, jogging, cycling, swimming or dancing. It is very important for you to be consistent. If you stop exercising, your blood pressure can raise again.
(E) Cut Back on Caffeine
Drinking of caffeinated beverages raises blood pressure in some people.
(F) Reduce Your Stress
Chronic stress contribute to high blood pressure. Occasional stress also contribute to high blood pressure, if you react to stress by eating unhealthy food, drinking alcohol and smoking of cigarettes. Know what causes you stress and learn how to manage your stress.
(G) Shed Extra Weight and Monitor Your Waistline
Losing a small amount of weight even if you’re obese or over weight can help reduce your blood pressure. Blood pressure increases as weight increase. Being overweight can also cause disrupted breathing while you sleep (sleep apnea) that further elevate your blood pressure. Apart from reducing your weight. Your waistline is important as well. Carrying too much around your waistline can put you at higher risk of blood pressure. Generally, men are at risk if their waistline measurement is greater than 40 inches (102 centimeters). Women are at higher risk, if their waist measurement is higher than 35 inches (89 centimeters). These numbers differs among races. Let your doctor tell you about healthy waistline measurement for your race.
Finally, knowing high blood pressure diet to eat, high blood pressure diet to avoid and high blood pressure diet to eat less will help you. If you have been diagnosed with high blood pressure, you might be worried about taking medication to regulate your blood pressure. If you successfully control your high blood pressure through healthy lifestyle, you might avoid, delay or reduce the need for medication. Home monitoring of your blood pressure and regular visit to your doctor is important. You need supportive family and friends. Drink water as your body can take.
This write-up is not meant to be a substitute to where the service of medical professional or dietician is urgently needed.