How to Eat Smart with Hypertension?


Smart eating strategies can help you keep control of high blood pressure even if you are a hypertension patient. Making swaps for foods will be wise if you want to lower blood pressure levels. It should be noted that 50% of your diet should include vegetables and fruits as they are low in calories and packed full of nutrients such as potassium, fiber, and antioxidants.

Also, beet and pomegranate juice have been seen to have a good impact on blood pressure levels as they contain high nitrate content. Eating for blood pressure control is not about depriving your body of various foods but it is about eating smartly. This can only happen if you choose wisely and keep track of your calories and nutrition in diet.

DASH Diet for Blood Pressure Control

The DASH Diet has been proved effective for lowering blood pressure levels. The diet includes foods that will help in doing so. The foods contain low sodium content and are highly nutritious to overcome any deficiencies in the body.

The diet also emphasizes on the importance of vegetables and fruits in every meal to balance nutrition intake throughout the day. High fiber foods such as beans, nuts, and whole grains should also be included in routine diet to have good effects on health.

What Should You Eat with High Blood Pressure?

So, what should you actually eat to lower high blood pressure levels and maintain your health. The journey is life long as your diet has to remain consistent containing all essential nutrition to help the body perform well.

Leafy Greens – Green vegetables are ideal for optimal health and should be your foremost choice for meals. They are highly nutritious and contain potassium that will eventually help kidneys excrete sodium. A healthy green juice can give you a boost for the day as you may prepare it by adding your favourites.

Berries – Berries are rich in flavonoids and can prevent high blood pressure effectively. Blueberries, strawberries, and raspberries are the top most choices for hypertension patients.

Red Beets – The nitrates in beetroot can help prevent high blood pressure. Beetroot juice juice and salad are ideal choice for having controlled blood pressure.

Yogurt – Skim milk and yogurt are dairy products which are high in calcium.

Oatmeal – Oatmeal is high in fiber content and is the best choice for breakfast to kickstart your metabolism naturally.

Bananas – Bananas are high in potassium content which makes the kidneys excrete sodium effectively. You may add banana in your salad, oatmeal, or cereal.

Fish – Salmon, mackerel, and fish with omega 3 acids reduce inflammation in the body and helps with lowering blood pressure. Fish is also high in vitamin D which is good for bone health.

Seeds – Seeds are fully packed with nutrition as they helps grow foods as well. Try to add pumpkin seeds, sunflower seeds, and squash seeds in the diet.

Garlic – Garlic and herbs can help you lower blood pressure with its nitrix oxide content.

Dark Chocolate – Yes! Dark chocolate van actually reduce your blood pressure.

Pomegranate – Pomegranate juice is the healthiest choice for hypertension patients. Drinking a cup of pomegranate juice daily can lower blood pressure levels significantly.

Pistachios – Pistachios have a good effect on heart and are a healthy way to reduce blood pressure naturally.

Olive Oil – Olive oil contains healthy fats to reduce inflammation. It can be used as a dressing and cooking foods.

Hypertension needs to be carefully monitored as it can risk your health. So, act wise and choose foods carefully from those mentioned above. They will not only lower your blood pressure but also strengthen the immune system.

Khadija Ahmad

An author at Ask Health News, Khadija has good experience in Health And Physical Education and delivers her research work to entertain readers. Her words reflect creativity and intellect as she succeeds in shaping them into interesting articles for readers. Email: khadija@askhealthnews.com

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