Hypertension is elevated blood pressure. It can be defined as a condition in which the systolic pressure exceeds 160mm hg and diastolic pressure exceeds 95mmhg. It should also be noted that with diastolic pressure of 100 or more therapy should be initiated with drugs as well as diet. If you are suffering from high blood pressure, you need to immediately consult a cardiologist and a dietician. Hypertension needs and control and management through medication and lifestyle changes.
Principle of Diet
Low Calorie, Low Fat , Low Sodium Diet with Normal Protein Intake is prescribed. It is important to make diet changes to ensure that you are developing and following a 360 degree plan to control and manage your hypertension.
7 Foods Good For High Blood Pressure
Potatoes and Tomatoes -They are rich in potassium which can help lower blood pressure.
Tomatoes– Just like potatoes tomatoes are high in heart healthy potassium plus they are a good source of lycopene .Lycopene is a carotenoid that help you get rid of bad cholesterol keeping your blood vessels open and keeps your heart attack rate lower and prevents blood pressure numbers going higher.
Citrus fruits- Orange, grapefruit contain high amounts of flavonoids.They lower the risk of ischemic stroke. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar.
Green leafy vegetables- When it comes to your health, you really can’t go wrong with vegetables. Green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Green vegetables rich in potassium are a must for heart health.
Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure. Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they’re easier to store.
Berries, especially blueberries, are rich in natural compounds called flavonoids. One has study found that consuming these compounds might prevent hypertension and help lower blood pressure. Blueberries, raspberries, and strawberries are easy to add to your diet.
Soy Product and Flax seeds -Soy products include tofu, soy beans, soy nuggets and soya milk are good ways to add protein in diet without adding unhealthy fat and cholesterol. Flax seeds also known as chia seeds or in Hindi aalsi are high in omega 3 fatty acid and are another reason as they contain high fibre, so you need to include 1 tablespoon of roasted aalsi in your daily diet, so that your heart remains healthy and prevents from suffering from hypertension.
Skim Milk and Yogurt
Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.
Oatmeal and nuts
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day. Nuts– This includes almonds, walnuts, pistachios and peanuts all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts are high in omega-3 fatty acids. That lowers the risk of heart problems
Overnight oats are a popular breakfast option. To make them, soak ½ cup of rolled oats and ½ cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.
Salmon and fatty fish with omega-3s
Fish are a great source of lean protein. Salmon fish are the super star of heart healthy foods because it contains large amounts of omega-3 fatty acid that lowers the risk of high blood pressure, arrhythmia (irregular heart beat) and atherosclerosis and decreases triglyceride. So it is recommended that you add it at least twice a week in your diet.
Fatty fish like mackerel are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.
Here are some tips for control of Hypertention
Do not use
- Salt in cooking or at table
- Monosodium ghutamate (ajinomoto)
- Baking powder,sodium bicarbonate and sodium benzoate
- Salt preserved foods –pickles ,canned foods .fresh chutneys have less salt compared to pickles
- Highly salted foods such as potato chips
- Ketchup and sauce
- Cheese ,peanut butter and salted buttur
- Frozen peas
- Shell fish and dry fish
- Maida biscuits ,cakes,breads ,pestries