Hypertension Diet: What to Eat, What Not to Eat
The first rule of reducing
high blood pressure is to low or stop the
consumption of salt. This can make you feel
disgusted with bland food. But there are certain
foods you must include in your diet and some you can
avoid. Find out…
Consuming vegetables is a healthy option, but there
are certain vegetables that have a bigger edge. It
is recommended to consume dark green leafy
vegetables to lower high blood pressure.
2. Eat more fish
Eating more fish may help to lower blood
pressure, specially when combined with weight loss.
Caffeine in the form of aerated drinks or coffee
instantly spikes blood pressure, which is good if
you are low on energy. But for high blood pressure
patients it should be completely avoided.
4) Limit alcohol
Not only does too much alcohol raise blood pressure,
repeated excess drinking can lead to long-term BP
increases. It is important to limit your alcohol
5) Cut the salt
Limiting sodium helps control high blood pressure in
those who have it and helps prevent it in those who
don’t. The WHO recommends no more than 2,000 mg of
sodium or five grams of salt — the equivalent of one
tea spoon — per day. Beware especially of processed
and packaged foods, fast foods, and canned foods –
all common sources of excessive salt.
The body requires a small amount of sodium in the
diet. However, most people consume more sodium than
they need. A low-sodium diet contains fewer than 2
grams (2,000 mg) of sodium each day.
6. Eat more fiber
Eating an increased amount of fiber may decrease
blood pressure. The recommended amount of dietary
fiber is 20 to 35 grams of fiber per day. Many
breakfast cereals are excellent sources of dietary
fiber. More information about increasing fiber is
7) Skimmed Milk
Want to lower your blood pressure, then sip in a
glass of skimmed milk every day. Skimmed milk will
do wonders for your body, as it loaded with calcium
and vitamin D. These two nutrients work as a team
and help to lower down your blood pressure and
strengthen your bones. Besides, it also helps to
reduce the risk of various cardiovascular ailments.