Managing Blood Pressure With A Heart Healthy Diet
Why should you eat heart-healthy food?
A heart-healthy diet is vital to control your blood pressure and decrease your risk of heart attacks, strokes, and other health problems.
Get quality nutrition from healthy food sources.
Focus on eating a diet rich in: ● Fruits ● Veggies ● Whole-grains ● Low-fat dairy products ● Skinless poultry and fish ● Nuts and legumes ● Non-tropical vegetable oils
Restrict: ● Saturated and trans fats ● Sodium ● Sweets and sugar-sweetened beverages
Seven best foods for high blood pressure;
Lentils and other pulses Lentils are an excellent source of vegetarian protein and fiber and are widely consumed worldwide. A study conducted in 2014 found that rats fed on a diet rich in pulses had lower blood pressure and cholesterol levels.
Leafy green vegetables Nitrates, found in leafy green vegetables, help control blood pressure. Researchers suggest that eating 1 to 2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours. Examples of leafy greens include cabbage, collard greens, fennel, kale, lettuce, mustard greens, spinach.
Dark chocolate Having this sweet treat may lower your blood pressure. According to a review of 15 trials, cocoa-rich chocolate lowers blood pressure in people with hypertension or prehypertension. Aim to consume 1 ounce or one square of high-quality chocolate each day, which should contain at least 70 percent cocoa.
Berries Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. An extensive study on hypertension was performed on more than 34,000 individuals. Researchers discovered that people with the highest anthocyanin intake - mostly from blueberries and strawberries - had an 8 percent reduction in their risk of high blood pressure compared to those with low anthocyanin intake. Adding berries to smoothies and oatmeal is a tasty way to enjoy berries after meals or as a sweet snack.
Garlic Garlic contains natural antibiotics and antifungal properties. Its main active ingredient, allicin, accounts for many of its health benefits. According to some research, Garlic stimulates the body's nitric oxide production, which dilates blood vessels and relaxes smooth muscles. This can reduce hypertension. According to a study, garlic extract reduced hypertensive individuals' diastolic and systolic blood pressure. Adding Garlic to stir-fries, soups, or omelets can enhance the flavor of many savory dishes. Garlic can be substituted for salt in dishes to promote the heart's health.
Fermented foods The probiotics in fermented foods are beneficial bacteria essential to promoting gut health. An analysis of nine studies found that eating probiotics may reduce blood pressure. Some fermented foods are: ● natural yogurt ● kimchi ● kombucha ● apple cider vinegar
Beets, beet greens, and beet juice Blood pressure can be reduced by short- and long-term drinking beet juice. People with hypertension who drank 250 milliliters, about 1 cup, of red beet juice every day for four weeks experienced lower blood pressure, according to a study published in 2015. Within 24 hours, researchers noticed positive results.
According to researchers, beet's high levels of inorganic nitrate lower blood pressure. Each day, a glass of beet juice, beets added to salads, or beets prepared as a healthy side dish may help. DASH diet to lower your blood pressure.
The DASH diet, or Dietary Approaches to Stop Hypertension, is a healthy diet plan to help prevent or treat high blood pressure. The DASH diet has been proven to lower blood pressure within two weeks. It also helps lower low-density lipoprotein (LDL or "bad") cholesterol levels in the blood. High blood pressure and high LDL cholesterol levels pose significant risks for heart disease and stroke.
DASH diet and sodium Compared to a typical Indian diet containing 3,400 milligrams (mg) of sodium or more, the DASH diet contains much less sodium. ● Standard DASH diet - up to 2,300 milligrams (mg) of sodium a day. ● Lower sodium DASH diet - up to 1,500 mg of sodium a day. You can select the version of the diet that best meets your needs. Consult your doctor if you are unsure what sodium level is right for you.
DASH diet: What to eat
DASH is a flexible, balanced eating plan that gives you a heart-healthy eating style for life. You can follow it easily using foods you find at your grocery store. The DASH diet recommends consuming foods that contain: ● Potassium, calcium, magnesium, fiber, and protein ● Low amounts of saturated fat ● Low amounts of sodium
Recommended servings; The number of servings you should consume depends on your daily calorie requirements. A 2,000-calorie-a-day DASH diet should have the following servings from each food group: ● Grains: 6 to 8 servings a day. ● Vegetables: 4 to 5 servings a day.
● Fruits: 4 to 5 servings a day. ● Fat-free or low-fat dairy products: 2 to 3 servings a day. ● Lean meats, poultry, and fish: six 1-ounce servings or fewer a day. ● Nuts, seeds, and legumes: 4 to 5 servings a week. ● Fats and oils: 2 to 3 servings a day. ● Sweets and added sugars: 5 servings or fewer a week.
Read the labels Reading food labels allows you to choose food more carefully. Keep an eye out for foods with saturated fat and trans fat, which can raise your cholesterol. Eating salty foods can increase your blood pressure. As a general rule, the more salt you consume, the higher your blood pressure. The best thing about healthy food is that it doesn't require a prescription, and you don't have to worry about side effects. Choose wisely, eat, and repeat!
