The Blood Pressure is greatly influenced by diet and life style. Modifying your lifestyle and dietary habits play an important role in managing your blood pressure and preventing it from rising.
1 – FOODS TO AVOID FOR LOWERING BLOOD PRESSURE
Certain dietary habits such as: Consuming too much of salt, alcohol, saturated fat, red meat may increase a person’s risk of high blood pressure. Foods high in salt or added sugars such as baked foods, soda, caffeinated drinks, many packaged foods contribute to high blood pressure.
To lower the risk of high blood pressure, one should avoid the following foods:
Burgers, Pizza, Sandwiches, Processed desserts, peanut butter, red meat, sodas, alcohol, cooking fats such as butter and ghee, full fat diary products such as cream milk, yogurt and cheese, hot sauce, soy sauce and ketchup.
2 – HOW TO LOWER BLOOD PRESSURE:
Though medications are often prescribed to help control high blood pressure, however, change of lifestyle such as a balanced diet and regular exercise can manage our blood pressure to a great extent.
Adding certain healthy foods to your diet can help reduce your blood pressure while nourishing your body and managing your weight.
3 – LIST OF BEST FOODS FOR BLOOD PRESSURE MANAGEMENT:
I – BERRIES:
Berries are healthy fruits that help manage your blood pressure naturally. Strawberries and Blueberries are rich in antioxidant compounds which minimizes the risk of hypertension and other risk factors that is responsible for heart problems. The antioxidants in these berries have been found to reduce the blood pressure level naturally. You can add these berries to your meals or you can snack on them after meals.
II-BANANAS:
Banana which is rich in Potassium is another healthy food that helps in reducing blood pressure and hypertension. Potassium content in bananas reduce the effects of Sodium and minimizes the tension on the walls of blood vessels. Bananas can be taken in the breakfast or can be added in fruits salads. Individuals with kidney problems should consult their doctor as excess of Potassium may be harmful to them.
III-CARROTS:
Carrot is another food/vegetable that helps you manage your blood pressure levels. Carrots not just contain antioxidants but are full of nutrition and rich in phenolic compounds which can help to reduce inflammation and relax blood vessels leading to lower blood pressure levels. Carrots can be taken raw or cooked, but it can be more beneficial to eat raw to reduce blood pressure.
IV-BEET ROOTS:
Consuming Beet juice may reduce blood pressure. Beet root is a powerful source of nitrates that dilates the heart’s blood vessels by lowering blood pressure. This also reduces over stimulation of the sympathetic nervous system. It also has the ability to reduce inflammation due to its high antioxidant content.
V-LEAFY GREEN VEGETABLES:
Leafy green vegetables are rich in nitrates which help in managing blood pressure. Research from 2021 suggests that consuming at least 1 cup of green leafy vegetables daily can reduce blood pressure and reduce the risk of cardiovascular disease. Various leafy greens includes : Cabbage, Mustard greens, spinach, Kale, Collard greens etc.
VI-GARLIC:
Garlic and its supplements are effective in reducing blood pressure in patients with hypertension. Kyolic garlic has been found to improve cardiovascular health by reducing arterial stiffness, increased cholesterol levels and blood stickiness. Allicin is the main active compound in garlic which is considered as the contributing factor in garlic’s ability to reduce blood pressure.
VII-OILY FISH:
The American Heart Association recommended consuming oily fish at least twice in a week which may lower the risk of cardiovascular disease. Omega-3 fatty acids present in some Oily fishes may help to reduce blood pressure. The oily fishes rich in Omega-3 fatty acids are Sardines, Mackerel, Albacore Tuna.
VIII-PISTACHIOS:
Though Walnuts and almonds are a great source of healthy fats that help your heart, but for high blood pressure, Pistachios are the best pick. It is rich in antioxidants and helps lower blood sugar.