High blood pressure is one of the most common problems experienced by many people. High blood pressure may cause blood vessels to damage and leads to heart diseases, kidney diseases, stroke and other problems.
So are you thinking how to keep high blood pressure in control?
This article will give you 9 simple diet tips that help you to keep your high blood pressure in control
9 Simple Diet Tips to Control High Blood Pressure
1. Regular Exercise
All hypertension or high blood sugar patients are recommended to follow regular exercise. Because exercise helps the heart to use oxygen more efficiently, so that it doesn’t work hard to pump blood.
Try a long walk or some other cardio work out for at least 30 minutes in a day. Even 75 minutes of vigorous exercise such as running may lower your blood pressure and make your heart strong and healthy.
2. Reduce Your Sodium Intake
If you are suffering with high blood pressure, then you must and should reduce the intake of sodium in your diet. Intake of salt is also linked with high blood pressure which leads to heart strokes.
Processed and prepared foods have large amount of salt. Try to avoid foods such as fried foods, frozen sea food, mustard, ketchup and pickles. One single bite of any of these may bring around 100 grams of sodium with it. You can take herbs in your daily diet which will help you lessen the amount of sodium intake.
3. Limit Alcohol and Sugar in Your Diet
If you want to keep your high blood pressure at bay, then you must limit your alcohol consumption and sugar intake.
Alcohol and sugar complicate the present condition and damage the cells in the heart. You also need to eliminate carbonated beverages and foods containing saturated fats and Tran’s fats.
4. Dark Chocolate
Many people love eating chocolates, but they don’t know that this little habit is associated with a lower risk of cardiovascular disease too.
Studies in 2015 have found that 100 grams of dark chocolate per day may decrease the risk of cardiovascular diseases.
Dark chocolate contains 60 percent of cocoa solid and less sugar compared to regular chocolate and helps you to keep healthy.
5. Consider Potassium Rich Foods in Your Diet
Potassium helps your body to get rid of sodium intake and lessens the pressure on your blood vessels.
Potassium also helps you to get rid of kidney diseases. So, try to focus on eating fewer processed foods, fresh and whole foods.
Foods rich in potassium are vegetables, especially green leaves, tomatoes, potatoes, bananas, avocadoes, oranges, apricots and even nuts and seeds.
6. Eat Berries
Berries are rich in polyphenols which are good for heart.
A small study with middle aged people, eating berries for 8 weeks have experienced improved condition of their heart health including the blood pressure.
The people who have blood pressure must eat diet containing berries, chocolates, fruits and vegetables.
7. Eat Calcium Rich Foods
Calcium rich diets are linked to maintain healthy blood pressure. People who often who have less calcium in their body will have high blood pressure.
Include calcium rich foods in your diet, such as leafy greens and dairy products.
8. Eat Protein Rich Foods
You should consume rich protein foods to control your high blood pressure. Approximately 6 or 7 ounces of protein every day will help you to lower your blood pressure.
Protein rich foods are chicken, eggs, fish and even dairy products.
9. Switch Over to Healthy Oil
Olive oil is rich in omega 3 fatty acids which is good for your heart. Consuming 2-3 table spoons of olive oil may help you to maintain your blood pressure levels.
Alternatively you can also consume low fat margarine that will help you in lowering your blood pressure levels.