Hypertension, also known as high blood pressure, is a health issue that has received a lot of attention over the years. The reason is simple: high blood pressure raises your risk of stroke, heart attack, and kidney disease. That’s why it’s so important that you make healthy choices regarding the food you eat and the beverages you drink.
Hypertension, also known as high blood pressure, is a major risk factor for heart disease, stroke, kidney disease, and premature death. Most of us know that smoking and obesity are primary causes of hypertension, but did you know your diet can also contribute? Eating too much salt can increase your risk of hypertension. A diet high in sodium and salt is linked to high blood pressure by 10 to 30 percent.
Limit Sodium To Help Lower Blood Pressure
High blood pressure (hypertension) is a serious condition, so it’s important to do everything you can to control it. One key way to maintain healthy blood pressure is by limiting sodium intake. (See Foods High in Sodium for a full list of foods high in sodium.) While some people are prescribed a low-sodium diet by their doctors as a way to reduce their blood pressure, others will add a low-sodium diet to their efforts to control their blood pressure naturally.
Limit Fat To Help Lower Blood Pressure
Many health professionals recommend drastically limiting or eliminating fats in the diet as a way to lower blood pressure. Research is mixed, but there is some evidence to support it. And, from a health standpoint, it’s a good thing to know. If your diet is overloaded with fats, especially if your diet is high in saturated fat—which is found in meat, dairy, oils, and processed foods—your blood cholesterol level increases, and your blood lipid profile becomes more acidic, which can lead to health problems such as heart disease.
Add Healthy Foods To Your Diet To Help Lower Blood Pressure
High blood pressure can lead to serious health problems, including heart attacks, strokes, and kidney failure. It can also make you feel tired and weak. However, you can prevent and manage hypertension by maintaining a healthy weight and eating a healthy diet. If you’re looking for additional treatment options for hypertension, you can check out clinical trials for hypertension at Power.
Here Are Foods That Are Good For High Blood Pressure
- Leafy greens
Leafy greens, including kale, spinach, collards, turnip greens, and dandelion greens, are heart-healthy additions to your diet. One reason why they are good for you is that they contain potassium. This mineral, together with calcium, magnesium, and sodium, helps to regulate your body’s fluid balance and blood pressure. Leafy greens also contain vitamins A, C, and K, as well as folate, and lutein, which are antioxidants and may help protect against heart disease.
- Berries
Berries are a delicious and healthy way to add more fruits to your diet. They’re low in calories and high in fiber, iron, vitamins A and C, and potassium, all of which help lower blood pressure. Moreover, berries are naturally sweet and come with just a touch of fat, making them an ideal snack option throughout the day.
- Red beets
Vegetables are an important part of a healthy, balanced diet, even more so for those with high blood pressure. Beets, in particular, contain several nutrients that can lower blood pressure. Red beets are a good source of fiber and folate, both of which are known to improve blood pressure, as well as potassium, magnesium, vitamin C, and manganese, which are linked to healthy blood pressure levels. One cup of cooked beets contains 140 calories and 5 grams of fiber, which is 14 percent of your daily needs. Beets are also rich in potassium; one cup of cooked beets contains 422 mg potassium, 17 percent of your daily needs.
- Skim milk and yogurt
Skim milk, yogurt, and other dairy products contain essential nutrients that the body needs for optimal growth and development, including mineral calcium. Calcium helps build and maintain strong bones and teeth, regulates blood pressure, and supports muscle contraction.
- Oatmeal
Oats are one of nature’s perfect foods. They’re packed with vitamins and minerals and can help lower your blood pressure. (They can also help regulate blood sugar and cholesterol.) You can take oats in many forms, like oatmeal, oat flour, and oat bran, but studies show that oatmeal has the greatest health benefits.
- Bananas
Bananas are one of the most popular fruits in the world, and for a good reason. They’re delicious and can be eaten right out of the peel. Bananas are rich in potassium, which makes them perfect for lowering blood pressure. High blood pressure can lead to serious health problems, so eating bananas can help you avoid those consequences. Eating bananas regularly can also help prevent or treat type 2 diabetes.