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High Blood Pressure Diet: Nutrient and Food Recommendations

Dr Rishika Agarwal 1142 Views
Updated: 16 Jan 2024
Published: 11 Mar 2019
High Blood Pressure Diet

High Blood Pressure is one of the biggest health risks that is faced by many people all around the world today. Over time, high blood pressure can cause blood vessel damage that leads to countless problems such as diabetes, stroke, heart disease, kidney failure etc. People who have high blood pressure are always suggested to eat meats that have low saturated fat, Trans fat, cholesterol, salt and added sugars. It is important that one sticks to the list of foods that can lower the blood pressure. A proper diet can help control blood pressure that is rich in potassium, magnesium, fiber and less in sodium.

Here is some list of foods that can help lower blood pressure quickly:

  1. Leafy green vegetables: Leafy green vegetables are high in potassium that helps the kidneys to get rid of more sodium through your urine. This, in turn, helps in lowering your blood pressure. Make sure you have fresh leafy green vegetables as canned vegetables often have added sodium.
  2. Berries: Berries, mainly blueberries, are rich in natural compounds known as the flavonoids. A study found out that consuming these will help in lowering the blood pressure.
  3. Beetroot: Beetroots are high in the nitric oxide that can help to open your blood vessels and lower the blood pressure. According to a 2012 Australian study, drinking a glass of beet juice can yield a five-point drop in blood pressure.
  4. Oatmeal: Oatmeal is the perfect diet choice when you need high-fiber, low-fat, and low-sodium way to lower your blood pressure. Consuming oatmeal for breakfast is a great way to fuel up for the day. Eating a diet high in fiber & whole grains helps in maintaining healthy blood pressure. Oatmeal helps in reducing both your systolic and diastolic pressure.

A nutritious diet and daily exercise is the key to reduce the risk of high blood pressure.

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