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What Type of Diet Should I Follow if I Have High Blood Pressure

What Type of Diet Should I Follow if I Have High Blood Pressure

Blood pressure is the force of blood pushing against blood vessel walls. High blood pressure is the pressure in your arteries is above the normal range. Hypertension exerts a staggering worldwide burden on the human quality of life and health care system resources via contribution to increased mortality and risk of cardiovascular diseases such as myocardial infarction, angina pectoris, heart failure, and stroke. However nutrition can play a vital role in ensuring hypertension is managed and controlled.

DASH Diet

One of the most well-known dietary strategies for lowering blood pressure is the Dietary Approaches to Stop Hypertension (DASH) pattern. The DASH dietary pattern, which emphasizes a diet rich in fruits, vegetables, and low-fat dairy products and reduced saturated and total fat.

How does nutrition affect blood pressure?

  • Certain foods can increase blood pressure.
  • Certain foods can lower blood pressure.
  • Gaining weight can increase blood pressure.
  • Losing weight can reduce blood pressure.

Modifications one should make keeping their blood pressure under control

  • Eat foods lower in fat, salt, and calories.
  • Use spices and herbs, vinegar, lemon or fruit juices instead of salt to flavour foods.
  • Use less oil, butter, margarine, shortening, and salad dressings.
  • Avoid alcohol.
  • Eat a variety of foods.
  • Eat foods high in dietary fiber (whole grain breads, cereals, pasta, fresh fruit, and vegetables).

It’s thought that vitamins and minerals in fruit and vegetables might in some way affect blood vessels, enabling them to lower blood pressure. Vitamin C, fibre, and omega-3 fatty acids are also some nutrients that help in lowering the weight.

Keep away from salt to control your blood pressure:

Salt is mostly sodium, a mineral that occurs naturally in foods. Sodium is the substance that may cause your blood pressure to increase. Other forms of sodium are also present in food. MSG (monosodium glutamate) is another example of sodium added to food.

When you eat too much salt, which contains sodium, your body holds extra water to “wash” the salt from your body. In some people, this may cause blood pressure to rise. The added water puts stress on your heart and blood vessels.

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