A complete guide to food for high blood pressure

High blood pressure, also known as hypertension, is the most prevalent reversible risk factor for heart disease.In order to be considered to have high blood pressure, one must have a systolic blood pressure (SBP) reading of 130 mm Hg or higher, a diastolic blood pressure (DBP) reading of more than 80 mm Hg, or both. This condition affects more than 1 billion individuals worldwide. For decreasing blood pressure and maintaining ideal levels, a healthy food for high blood pressure is crucial.

According to research, consuming some foods in your diet, particularly those high in certain nutrients like potassium and magnesium, lowers your blood pressure.

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food for high blood pressure

Healthy food for hypertension : Foods you should eat

Here are 10 healthy food for high blood pressure: 

  1. Citrus fruits:  

Citrus fruits, such as grapefruit, oranges, and lemons, may significantly reduce blood pressure. Strawberries include a wealth of nutrients, including vitamins, minerals, and plant chemicals, which may protect your heart by lowering risk factors for heart disease, such as high blood pressure.

2. Salmon and other fatty fish: 

Omega-3 fats from fatty fish are a fantastic source for improving heart health. By reducing inflammation and oxylipin levels, which constrict blood vessels, these fats may aid in lowering blood pressure. This is also the healthy food for high blood pressure.

3. Swiss chard: 

Swiss chard is a leafy green that is rich in minerals that control blood pressure, such as potassium and magnesium. Cooked chard provides 17% and 30%, respectively, of your daily requirements for potassium and magnesium in one cup (145 grams).

4. Pumpkin seeds:

Despite their diminutive size, pumpkin seeds are very healthy. They include concentrated amounts of minerals including magnesium, potassium, and arginine that are crucial for regulating blood pressure.

5. Beans and lentils: 

Fiber, magnesium, and potassium are just a few of the minerals found in beans and lentils that help control blood pressure. Eating beans and lentils may help lower high blood pressure levels, according to numerous research.

6. Berries: 

Berries have a number of remarkable health advantages, including the potential to lower risk factors for heart disease like high blood pressure. Antioxidants from berries, such as anthocyanins, are abundant.

7. Amaranth: 

Consuming whole grains, such as amaranth, may help decrease blood pressure. A whole grain with a high magnesium content is amaranth. A cooked cup (246 grams) provides 38% of the daily recommended intake of magnesium.

8. Pistachios: 

Pistachios are very nutrient-dense, and eating them has been associated with normal blood pressure levels. It is a healthy food for high blood pressure.

9. Carrots: 

Carrots are a staple vegetable in many people’s diets because they are crunchy, sweet, and nourishing. The phenolic chemicals found in high concentrations in carrots, such as chlorogenic, p-coumaric, and caffeic acids, relax blood vessels and reduce inflammation, which may lower blood pressure.

10. Celery : 

A popular vegetable called celery may help lower blood pressure. It contains substances known as phthalides, which could aid in relaxing blood vessels and lowering blood pressure.

Foods to avoid if you have high blood pressure

  • Margarine and butter.
  • Foods in cans or freezers.
  • Speedy food.
  • Sweetened drinks.
  • Foods pickled.
  • Caffeine.
  • Fattening foods.
  • Salty foods.
  • Pizza.
  • Toppings & Sauces.
  • Liquor.

High blood pressure healthy diet plan

Reduce your intake of fat, sodium, and alcohol according to dietary guidelines for lowering blood pressure, including the Dietary Approaches to Stop Hypertension (DASH) diet. Your systolic blood pressure, which is the top number on a blood pressure reading, can be reduced by 8 to 14 points by following the DASH diet for two weeks.

The following are some healthy food for high blood pressure:

  • Sodium: On a regular diet, no more than 2,300 mg, and on a low-sodium diet, no more than 1,500 mg.
  • Dairy (low-fat) (low-fat): 2 to 3
  • wholesome fats: 2 to 3
  • Vegetables: 4 to 5
  • Fruit: 4 to 5
  • legumes, nuts, and seeds: 4 to 5
  • Fish, poultry, and lean meat.
  • whole grains: 6 to 8

A perfect diet plan for high blood pressure patients by Dietician Ankita

  • Early in the morning (15 minutes or less after waking up):- 7 soaked almonds and 2 cups of jeera water (2 soaked).
  • Breakfast:- Two omelets and two dal with vegetables.
  • Mid Morning:- 1 coconut water and a handful of roasted flax seeds.
  • Lunch:- 1 bowl each of dal, palak, fish curry, rice, and curd.
  • Evening, 5:00 p.m.:- A papaya bowl.
  • 7 p.m.:- 1 bowl of carrot, tomato, and beet soup.
  • Dinner:- Oats roti and one dish of sabzi.
  • 1 teaspoon of triphala and water before bed.

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