15 Food Good for High Blood Pressure Patients

Blood Pressure Diet

Diet for High Blood Pressure Patients

15- Food Good for High Blood Pressure Patients | DASH Diet

Hypertension is an unusual condition that has almost no symptoms. Hypertension is more than just experiencing high levels of mental or physical stress. It is stress on your body that can kill you. Common causes or contributing factors of hypertension, which occurs due to high blood pressure, are obesity, some genetic factors, excessive drinking, high salt intake, lack of aerobic exercise, birth control pills, and pain relievers. 

Medication is often prescribed to deal with high blood pressure. This means that you have to take medicine forever, to not make hypertension a cause for your death. But if you follow some simple home remedies, you can get better control over your blood pressure.

While the exact cause of hypertension remains unknown, a few facts that have been identified by health experts are excess consumption of salt, lack of exercise, an unhealthy diet, and genetic predisposition. Other factors that increase the odds are cigarette smoking, binge drinking, obesity, and stress. A recent study pointed out that processed or canned food and drinks might also be contributing to this increase.

What is the DASH Diet?

Dietary recommendations for lowering blood pressure, such as the Dietary Approaches to Stop Hypertension (DASH) diet, include reducing your intake of fat, sodium, and alcohol. The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. 

The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day!  Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. 

It has been proven to be an effective way to lose weight and become healthier at the same time. Following the DASH diet for two weeks can lower your systolic blood pressure (the top number of a blood pressure reading) by 8-14 points.

Serving suggestions for the DASH diet include:

Type of food 

Number of

servings for 

1600-3100 Calorie diets

Servings on a

2000 Calorie

 diet

Grains and grain products (include at least 3 whole-grain foods each day)

6 – 12

7 – 8

Fruits

4 – 6

4 – 5

Vegetables

4 – 6

4 – 5

Low fat or non-fat dairy foods

2 – 4

2 – 3

Lean meats, fish, poultry

1.5 – 2.5

2 or less

Nuts, seeds, and legumes

3 – 6 per week

4 – 5 per week

Fats and sweets

2 – 4

limited                        

In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and magnesium. Through a heart-healthy diet, you can reduce your risks for hypertension and promote good health overall. 

15- Food Good for High Blood Pressure Patients

High blood pressure has a lot to do with your diet and lifestyle. So besides reducing your sodium intake it’s important you check what you eat. And that’s where we come in. Healthy eating can play an essential role in warding off high blood pressure. But many fear that a blood-pressure-lowering diet involves bland, unseasoned foods, and deprivation. That’s far from the truth.

Here’s a list of 15 foods that are easy to find, delicious, nourishing, healthy, can lower your blood pressure, and reduce the risk of heart disease.

1. Banana for Blood Pressure

Bananas are one of the best fruits that people with high blood pressure can eat regularly as it comes in all seasons. This portable, easy-peel fruit isn’t just sweet and low in sodium but is also rich in potassium, a nutrient that can lessen the effect of sodium in our bodies by more than 10%. They also make your kidneys stronger. 

So, try to eat one or two bananas daily. To incorporate more bananas into your diet- add them to your cereal, cake, bread, smoothies, and milkshakes. Slice a banana into your cereal or oatmeal or frozen yogurt for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.

2. Pomegranates for Blood Pressure

Pomegranates are a healthy fruit that you can enjoy raw or as a juice. According to research drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term. Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.

3. Celery for Blood Pressure

Celery is rich in a phytochemical called 3-N-butylphthalide which greatly helps in controlling high blood pressure. These chemicals help the muscles in and around arterial walls in our bodies relax, creating more space and allowing the blood to flow through without pressure. Phytochemicals can also reduce the production of stress hormones that constrict blood vessels and lead to high blood pressure. Research has shown that eating as few as four celery stalks a day can reduce high blood pressure.

4. Garlic for Blood Pressure

Several studies have demonstrated the blood pressure lowering effects of garlic. Garlic, both raw and cooked helps control high blood pressure and also reduces cholesterol levels. This happens because garlic has allicin, which induces the blood vessels to relax by stimulating the production of nitric oxide and hydrogen sulfide. 

Nitric oxide helps promote vasodilatation, or the widening of arteries, to reduce blood pressure. Hydrogen sulfide is a compound that promotes good blood flow, removes gas, and reduces the pressure on the heart to avoid the dangerous effects of high blood pressure. 

5. Watermelon for Blood Pressure

Watermelon is a heart health-promoting food loaded with fiber, lycopene, vitamin A and potassium. All these nutrients have blood-pressure-lowering effects. Watermelon seeds contain a compound called cucurbitacin, which helps widen the blood capillaries to reduce the pressure on them. 

This fruit is a rich source of L-citrulline, which has proven to regulate blood flow and reduce blood pressure. Watermelon has a lot of amino acids that prevent hypertension from taking a grip on your body.  Add this delectable fruit to your diet and wait for the magic to happen!

6. Oatmeal for Blood Pressure

Oatmeal is high in fiber, low-fat, low-sodium, and whole grains and thus helps in maintaining healthy blood pressure. Eating a diet high in fiber & whole grains helps your body maintain healthy blood pressure and oatmeal does just that! It helps reduce both your systolic and diastolic pressure. This low-sodium food can be prepared as a hot cereal and topped with fruit or used in pancakes. 

You can also add it to many baked goods. Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.

7. Beetroot for Blood Pressure

Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Drinking a glass of beet juice can yield a five-point drop in blood pressure, according to a 2012 Australian study. The effect might be even greater over the long term if they are drinking it day upon day. Yes, beetroot juice lowers systolic blood pressure in just a few hours. You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips.                                                            

8. Lemons and Oranges for Blood Pressure

To prevent our blood vessels from becoming rigid and reduce blood pressure, lemons contain antioxidants that make our blood vessels soft and pliable. Lemons are also good sources of Vitamin C that helps neutralize the harmful effects of free radicals. Orange juice is loaded with Vitamin C and oranges can balance blood pressure levels. Opt-in for a glassful of orange juice or eat the whole fruit to load yourself with fiber and vitamin C.

9. Skim Milk and Yogurt for Blood Pressure

milk

Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk. According to the American Heart Association, women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk of developing high blood pressure. Try incorporating granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. Lower the sugar quantity per serving, the better.

10. Salmon, Mackerel, and Fish With Omega-3s for Blood Pressure

Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure. 

One benefit of preparing fish is that it’s easy to flavor and cook. To try it, place a fillet of salmon in parchment paper and season with herbs, lemon, and olive oil. Bake the fish in a preheated oven at 450°F for 12-15 minutes.

11. Dark chocolate for Blood Pressure

It is found that eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 grams per day of dark chocolate may be associated with a lower risk of CVD. Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate. You can add dark chocolate to yogurt or eat it with fruits, such as strawberries, blueberries, or raspberries, as a healthy dessert.

12. Spinach and leafy vegetables for Blood Pressure

Spinach is a green leafy delight with low calories, high in fiber, and packed with nutrients like potassium, folate, magnesium – key ingredients for lowering and maintaining blood pressure levels. Did you know that half a cup of cooked spinach provides around 12% of an adult’s recommended daily calcium intake? Need an easy way to eat more of this great green? 

Add fresh spinach leaves to salads or sandwiches. Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.

13. Onion for Blood Pressure

Onions have also been found to lower your blood pressure due to the presence of an antioxidant flavonol called quercetin. It also has sulfur-based compounds that fight high blood pressure and reduce hypertension.

14. Carrots for Blood Pressure

Carrots are high in potassium and beta-carotene which have been shown to be effective in reducing high blood pressure. Carrot juice also helps maintain normal blood pressure by regulating heart and kidney functions.

15. Berries for Blood Pressure

Berries, especially blueberries, are rich in natural compounds called flavonoids. One found that consuming these compounds might prevent hypertension and help lower blood pressure. Blueberries, raspberries, and strawberries are easy to add to your diet. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.

High blood pressure can be reduced with healthy eating and a balanced lifestyle before it gets too late. A nutritious diet and exercise are the key.