Hypertension, commonly known as high blood pressure is one of the leading health issues that has been on the rise across the globe.
It is a condition where there is an increasing pressure of the blood against the artery walls. Hypertension is often referred to as the silent killer as the symptoms are not visible.
Experts opine that a sedentary lifestyle, bad food habits and lack of exercise are the major causes for the increasing number of hypertension cases.
One has to keep in mind that as soon as you are diagnosed with high blood pressure you need to get it checked and get the necessary treatment on time, else it might lead to serious health issues.
Meanwhile, before getting into the diet for hypertension, it is important to know the causes and symptoms of hypertension, for details click here.
If hypertension is left unchecked it can cause damage to the blood vessels, kidneys and it can also lead to heart problems and stroke as well.
Hence, keeping a check on the food that one consumes and having a healthy diet is very important to keep the blood pressure under control.
So on this World Hypertension Day, we have listed a diet that a hypertensive person can follow.
Hypertension (High Blood Pressure) Diet:
1. Foods Low In Salt Content:
When you have high blood pressure, do you know why the doctors recommend reducing the consumption of salt and foods high in salt content? This is because when there is too much of salt in the body, it retains the fluids in the body thus increasing the blood pressure.
Hence, it is very important to consume foods that are low in salt content if you have hypertension.
2. Potassium-Rich Foods:
Having foods rich in potassium helps in balancing the sodium content in your body. When there is excess of sodium in the body it exerts more pressure and leads to high blood pressure or hypertension.
Hence, it is important to keep the sodium level in control in order to prevent hypertension.
3. Limit Alcohol Consumption:
Drinking too much of alcohol can lead to an increase in the blood pressure level. Alcohol contains calories which is a major contributor for hypertension. If left unchecked it can even lead to serious heart problems in future.
4. Fibre-Rich Foods:
Whole grains help in maintaining the blood flow and prevent hypertension. Fibre-rich foods are low in fat and sodium content. These fibre-rich foods not just help in maintaining the blood pressure but also help in providing energy and keeping one full for a longer period of time.
Fruits are rich in vitamins, calcium and essential minerals. Fruits like banana and pomegranate should be a must-have for those suffering from hypertension. Banana contains potassium, fibre and natural sugar that helps in maintaining the blood pressure level and prevents hypertension.
Low in fat, cholesterol and sodium content, vegetables are rich in fibre and all the essential nutrients that the body requires to keep the blood pressure under control. A small bowl of vegetables should be a part of everyday diet.
7. Low-Fat Dairy Products:
Milk and milk products, specifically the low-fat ones should be included in the diet of those suffering from hypertension or high blood pressure.
Nuts like almonds and pistachios contain omega 3 fats that are considered good for controlling the blood pressure. These help in preventing the tightening of the blood vessels that often lead to hypertension and high blood pressure. Having a handful of nuts on a regular basis not just helps in preventing hypertension but also cardiovascular diseases.