Maintaining a healthy weight and limiting alcohol intake, a healthy diet can improve your blood pressure levels and your overall health.
Those with high blood pressure who are seeking to modify their diet routine is at an advantage, since most of the advised eating guidelines are extremely similar to the healthy dietary advice with which most people already are familiar.
Hypertension (high blood pressure) is a common condition that can lead to serious complications if untreated. Making dietary changes and losing weight are effective treatments for reducing blood pressure.
Blood pressure management is critical for those who have diabetes since it also increases your risk for diabetes complications. Along with maintaining a healthy weight and limiting alcohol intake, a healthy diet can improve your blood pressure levels and your overall health.
Diet Foods for High Blood Pressure
The main reason someone with high blood pressure should eat the best foods is to maintain a healthy weight. If you are overweight, losing weight is critical to lowering your blood pressure. Sometimes, just watching that which you eat can lead to weight loss and lower blood pressure. Other times, it’s not enough and a special diet is appropriate.
Fruits and Vegetables
One of the most familiar piece of dietary advice: eat lots of fruits and vegetables. They’re a good source of stable energy, low in calories, help curb appetite, and try to regulate blood sugar and cholesterol. They are also an excellent source of vitamins and minerals.
Whole grains also provide rich amounts of nutrients and fiber. As low-glycemic carbohydrate sources, whole grains can support healthy blood sugar levels and keep you fuller longer between meals. Limiting processed carbohydrates, such as enriched breads and snack foods, can have a significant, positive effect on blood pressure levels. Consume a variety of whole grain foods included in a balanced, healthy diet for best results. Foods rich in whole grain nutrition include whole grain breads, tortillas, pasta and cereals, brown rice, quinoa, wild rice, air-popped popcorn and pearled barley. When choosing whole grain foods, examine food packaging to make sure that whole grains account for primary ingredients. Opt for products low in added sugars for more benefits.
Lean Protein-rich Foods
While high-fat protein sources, such as red meat, whole milk and poultry skin can exacerbate blood pressure levels, lean sources can enhance blood sugar balance, fullness between meals and heart health. Low-fat dairy products, lean poultry and meat and fish most often. Choose chicken or turkey breasts over dark meat poultry and remove visible fat and skin to reduce fat and calorie intake. The DASH (Dietary Method of Stop Hypertension) encourages two to three areas of dairy products and a maximum of six areas of lean meat, poultry or fish for people consuming a 2,000 calorie diet. Choose low-fat cooking methods, such as steaming, baking and grilling see how to avoid amounts of olive or canola oil most often.