High blood pressure is a silent killer and can affect your heart, kidneys, and brain. Physical exercise coupled with dietary modifications can help keep your blood pressure in check. This article will answer how to control high blood pressure.
One of the ways to naturally regulate BP is to modify your diet and include foods that have a positive effect on your BP.
There are various factors that could be responsible for high BP including age, sex, heredity, obesity, inactive or sedentary lifestyle, and very importantly the dietary factors.
High BP even without symptoms can cause damage to the blood vessels and organs like the brain, heart, eyes, and kidneys. Blood pressure is the pressure of blood pushing against the walls of your arteries, according to the CDC (Centres for Disease Control and Prevention). Arteries carry blood from your heart to other parts of your body. High blood pressure means the elevated pressure is too much for your arteries and organs can handle.
Foods to Control high blood pressure
“The most frequently asked question that people with high blood pressure ask their doctors is if they should cut salt from their diet.” The answer is no. They don’t advise giving up salt or tongue-savoring meals because there are other options. For example, choose substitute spices that are not only reduced in sodium but also increase the palatability of your cuisine. Use a range of condiments and flavoring agents, such as lemon, vinegar, herbs, tamarind essence, spices, onion, garlic, and so on. Dietitians say all you have to do is stop eating ready-to-eat, high-sodium meals and, most importantly, stop drinking and smoking.
- Eat a low-sodium diet, avoiding table salt, processed foods, baking powder, and sodium bicarbonate.
- Monosodium glutamate Ajinomoto and other flavor enhancers should be avoided.
- Processed cheese or butter should be avoided, as should highly salted items such as crackers, potato chips, salted almonds, salted popcorn, and salted snacks.
- Meals that your tongue enjoys but may harm your blood vessels, such as ketchup, chili sauce, garlic sauce, soy sauce, chutneys, and pickles, should be avoided.
- Animal flesh should be consumed in moderation due to its high salt content.
Dieticians also recommend the following five things for lowering blood pressure:
You can eat a wide range of different foods. Grapefruit, oranges, and lemons are high in vitamins, antioxidants, minerals, and plant components, and they also decrease bp. They’re also low in calories and contain no salt.
Chia, flax seeds and, pumpkin seeds:
These miracle seeds are high in minerals like magnesium, potassium, and arginine, as well as amino acids that are necessary for blood vessel relaxation and blood pressure regulation.
Lentils and beans
They are high in fiber, magnesium, and potassium. Taking beans and lentils has been demonstrated in tests to have a favorable influence on blood pressure levels. They are, in fact, beneficial in preventing all lifestyle disorders.
From their ability to lower risk factors for heart disease to be a source of antioxidants. Berries, such as blueberries, raspberries, and strawberries, are high in flavonoids and should be consumed.
Broccoli with Spinach
Green vegetables have an important role in preventing metabolic illnesses since they are high in antioxidants, potassium, calcium, and magnesium, making them a good choice for persons with high blood pressure. It is also an excellent immunity booster.
Aside from food adjustments, physical activities such as walking and yoga should be included to keep fit and healthy.
Measures you must take
Increase In Water Intake
Drinking plenty of water may be an essential factor in maintaining a normal blood pressure measurement. “When you’re dehydrated, your body creates stress hormones to keep blood flowing to your organs,” explains Dr. Desai. This reaction has the potential to raise blood pressure. Drinking good amount helps to control high blood pressure.
So in the meantime, a 2015 study discovered a correlation between dehydration and high blood pressure, although additional research is needed. Dehydration may be avoided by limiting your coffee intake and drinking plenty of water.
Increased Vitamin D intake
When we hear the word vitamin D, we immediately think of its bone-building properties. However, not many are aware that a lack of vitamin D can cause a rise in blood pressure. More study is needed to confirm this, but the evidence is present. Vitamin D-rich meals include salmon, sardines, eggs, powdered milk, and fortified morning cereals. The sun, on the other hand, is the finest source of vitamin D.
Adults should have 600 international units of vitamin D per day, while persons over 70 should get 800 IU. Making changes to your diet and lifestyle to accommodate these amounts will help you stay healthy and naturally control high blood pressure.
Most doctors advise at least 30 minutes of moderate-intensity aerobic exercise every day. “Aerobic exercise gradually and consistently raises the heart rate, helps to expand the heart and arteries, and improves blood flow to the organs,” explains Dr. Desai.
If you can’t commit to 30 minutes, Doctors suggest at least 15 to 20 minutes five to seven days a week. Walking, jogging, swimming, utilizing an elliptical machine, cycling, and playing tennis are all examples of aerobic exercises.
Do such exercises which you enjoy and feel fun in them it will relieve your stress.
Minimize Salt Use
According to Dr. Desai, “salt is the adversary of high blood pressure.” When you consume salt excessively, it raises the quantity of fluid that enters the circulation and arteries from the surrounding tissue, raising artery pressure. To control high blood pressure becomes an uphill task.
While you do not have to eliminate salt entirely from your diet, you should minimize items that are high in salts, such as chips, french fries, salted nuts, soups, store-bought dressings, processed meats, and cheese.
Caffeine-containing energy drinks and excessive coffee consumption are not suggested for those with high blood pressure. “Caffeine is a type of adrenaline,” Dr. Desai explains. “It begins to contract the arteries and increases heart rate, which both elevates blood pressure.”
If you have high blood pressure, see your doctor about whether you can change your morning coffee habit. As excessive doses of caffeine might exacerbate to control high blood pressure, according to Dr. Mehta.
The Food and Drug Administration (FDA) deems 400 milligrams of caffeine per day (four cups of coffee) to be safe for the general population. But most experts recommend 200 mg or less (two cups of coffee) for patients with established hypertension, according to Dr. Mehta.
Tobacco use is linked to a variety of disorders, particularly hypertension. Nicotine can cause a rise in blood pressure and heart rate. As well as it elevates the risk of blood clots and a heart attack or stroke. It can also restrict the arteries and make the walls of the arteries stiffer and less flexible. Stop Smoking might be challenging, but it offers several advantages.
So here in this article, we have discussed foods to control high blood pressure, what measures should be taken and what should be avoided when having high bp. We have tried our best to serve you with the complete brief guide but if you want something left kindly do let us know!