If you’ve been diagnosed with high blood pressure or high blood pressure, your doctor will likely advise you to make lifestyle changes, including exercising and changing your diet. This is because a diet high in nutrients and low in sodium can naturally lower blood pressure.
Natural nutrients in general are high in good antioxidants, which can be spoiled when prepared for storage. It is best to consume fruits, vegetables, whole grains, low-fat dairy products, and lean protein sources such as fish, poultry, beans, nuts, and vegetable oils, while limiting saturated fats, refined grains, processed foods and added sodium.
What is considered high blood pressure?
The criteria for high blood pressure are as follows:
Normal less than 120/80 millimeters of mercury (mmHg).
High blood pressure between 120 and 129 mm Hg and diastolic less than 80 mm Hg.
Stage 1 systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
Stage two: systolic not less than 140 mm Hg or diastolic at least 90 mm Hg
– Hypertensive crisis with systolic blood pressure greater than 180 mmHg or diastolic blood pressure greater than 120 mmHg, patients should change medication immediately if there are no other indications of problems, or be taken to hospital immediately if signs of organic damage appear .
A large study of more than 9,000 patients, published in May 2021 in the New England Journal of Medicine, found that participants with systolic pressures less than 120 mm Hg experienced significantly lower rates of heart failure, heart attack, stroke, and death compared to followers. A more standard treatment plan, in which the goal was to bring their systolic blood pressure down to less than 140 mmHg.
Recommended lifestyle changes for high blood pressure
To help people with high blood pressure:
Eat a diet rich in fruits, vegetables, and whole grains, as well as skinless fish and poultry.
– Reducing alcohol consumption
Increase their physical activity
– Weight loss
Reduce the amount of sodium in their diet
– stop smoking
– To manage stress
If you are concerned about your blood pressure, the first step is to see your doctor to have it checked. Then it may help to start incorporating some of these foods into your meals. Your taste buds and heart will thank you.
1 Potassium-rich bananas may help lower blood pressure
This portable, easy-to-peel fruit is low in sodium and is also a good source of potassium that can help lower blood pressure. With some blood pressure medicines, the need for potassium may be increased. Some people may be naturally lacking in their diet. Potassium deficiency affects muscle and heart rate. Bananas are also full of fiber that fills you up.
2 Yogurt provides the calcium needed for normal blood pressure
Yogurt is a good source of calcium, with 220 grams of low-fat yogurt providing 415 milligrams, or roughly a third of the recommended daily value for an adult. Calcium deficiency can contribute to high blood pressure. Many people associate calcium with something children need, and stop focusing on calcium-containing foods as adults, but the adult body still needs it. Yogurt is a great low-sodium food straight out of the bowl. Choose plain, unsweetened yogurt whenever possible.
3 salt-free seasonings add flavor
Adding spices to your foods can help reduce the amount of salt you use. But while many commercially available spice blends can add flavor to your dishes, they often aren’t as low in sodium. Instead of using a prepared mix, make your own spices to help lower blood pressure by mixing fresh or dried herbs and no-salt spices. For example, to season a whole-wheat pasta dish, prepare an Italian blend of dried rosemary, oregano, and thyme.
4 Cinnamon can help lower blood pressure
Cinnamon, in addition to being tasty and linked to a number of health benefits, may also help lower blood pressure, according to a study published in April 2021 in the Journal of Hypertension. You can sprinkle it on oatmeal, stir it into stews and chili, or use it in stick form to flavor hot coffee and cocoa.
5 potatoes rich in potassium can help lower blood pressure
The humble potato often gets a bad reputation, but when prepared properly, it can be an excellent source of potassium, which can help lower blood pressure. Potatoes are also a low-sodium food and a good source of fiber, not to mention that they are free of fat and cholesterol. Split baked potatoes and sprinkle them with one of your herb blends, or garnish with a dollop of plain Greek yogurt and chopped chives for a delicious, guilt-free meal or side dish.
6 Fresh fish is part of a heart-healthy diet
Many fish are an excellent source of lean protein, while others provide omega-3 fats, which some research has linked to heart-healthy benefits. Some fish, such as trout, are rich in vitamin D. A slice of fresh fish requires minimal preparation. Keep it low in sodium by brushing it with a little olive oil, sprinkling it with cracked black pepper, and baking or grilling it for a few minutes—it’s easy and delicious.
7 Oat bran, which is full of fiber, has many heart-healthy benefits.
Oatmeal is a great breakfast option if you have high blood pressure, but oat bran may provide more health benefits because it’s high in fiber, which can help lower blood sugar and improve digestive health. Rolled oats also contain soluble fiber, which has been shown to lower cholesterol levels.
8 Iron-rich spinach is essential to a heart-healthy diet.
Spinach and other leafy greens are low-sodium foods and are a great way to increase your intake of vegetables, an important part of your high blood pressure lowering diet. Green vegetables are also a good source of calcium, with half a cup of cooked spinach providing about 9% of the recommended daily value for adults. Use spinach in salads, or add chopped spinach leaves to pasta, casseroles, and other dishes. Besides being a food that helps lower blood pressure, spinach is also packed with dietary fiber, iron, and vitamins A and C, making it a staple in any diet.
9- Eat flaxseeds to get omega-3 fatty acids and to help lower blood pressure.
These seeds, which come from the flax plant, are rich in flaxseed oil, which can help lower high blood pressure thanks to its omega-3 fatty acid content. When ground into flax meal, it has a pleasant nutty flavor. Grinding flaxseeds (to make flour) allows your body to absorb the omega-3 fatty acids, so be sure not to skip this step. To use flaxseeds as a blood pressure-lowering food, stir them into plain low-fat or fat-free yogurt, sprinkle them over hot or cold cereal for extra nutrition, or add a few tablespoons to recipes. Low-sodium homemade bread.
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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