Top 8 Diet Tips For High Blood Pressure

: April 27, 2015
Blood pressure,diet for blood pressure
Image Source:ShutterStock
During our visits to the doctor’s dispensary for any common ailment the first thing that the attendant does is check your blood pressure. The blood pressure of many irrespective of their age is found to be on the higher side. The hectic life and emotional trauma that we face is one the causes for this common but serious problem
A combination of several factors like those listed below cause’s high blood pressure:
  • People who smoke and drink alcohol a lot are vulnerable to hypertension
  • Over weight people
  • Too much stress
  • People who by nature take too much tension and anxiety
  • People who eat too much salt
  • Genetic
  • Disease like thyroid, certain ailments of kidney etc can lead to hypertension
Some of these factors are beyond our control but maintaining a healthy life style along with dietary precautions is very much in our hands. Always keep in mind that hypertension can lead to heart attack. Along with regular health check ups one has to try and lead a healthy lifestyle to control high blood pressure.
The diet that one follows everyday plays an important role in controlling hypertension. The dietary precautions that one needs to take to control high blood pressure are as follows:

1. Fruits and Vegetables:

Vegetables and fruits
Include lots of vegetables and fruits in your meals. Include vegetables like potatoes, tomatoes, leafy vegetables .Juice of carrot, spinach is also useful.  Potassium and vitamin C rich food helps control blood pressure so fruits like all citrus fruits, banana, papaya, and amala must be eaten on regular basis.                                          

2. Milk and dairy products:

Milk and dairy product
Image Source:ShutterStock
Several research works has proven that people with calcium deficiency are more likely to suffer from hypertension. Therefore calcium rich food is must to control high blood pressure. Milk is rich in calcium, magnesium, potassium and hence is good for controlling blood pressure, but one must go for low fat milk and dairy products

3. Food rich in proteins:

Protein rich food
Image Source:ShutterStock
Protein rich diet is a must. Select lean protein like lean meat, chicken, fish, egg whites, Soya, legumes and pulses. These food articles contain healthy protein without fats. Avoid red meat. Always steam or bake meat, fish and eggs, avoid frying it. Flaxseeds are also a source of good proteins and omega3 fatty acids which help in lowering blood pressure.

4. Cereals and Whole grains:

Cereal and whole grain
Cereals and whole grains are a rich source of proteins, carbohydrates and vitamins. Avoid eating food that contains refined flour (Maida).Select whole grain breads, chappatis, and dalia.Give preference to brown rice. Avoid processed edible items opt for whole grain, multigrain stuff. Stay away from pickles, canned food, papad,

5. Nuts:

Dry fruits
Nuts like almonds, walnuts contain proteins, fiber, vitamin E and many other nutrients. Eat almonds, peanuts as they are good for controlling blood pressure.

6. Cooking Oil :

Cooking oil
Image Source:ShutterStock
Select low fat cooking oils. Preferably go for olive oil which contains heart friendly fatty acids, polyphenols and antioxidants.Polyphenols help in reducing blood pressure.

7. Avoid excess salt and sugar:

Avoid excess salt and sugar
Excess salt should be avoided in our diet as it decreases calcium in our body and causes rigidity of arteries. Avoid excess sugar as it increases blood pressure. Therefore one must avoid processed food items, pickles, canned fruits and canned fruit juices.

8. Avoid Smoking and Alcohol:

Stop smoking
It is important to keep away from alcohol, smoking and tobacco in order to prevent high blood pressure
By following a healthy diet we can control high blood pressure but regular medical check ups and keeping a track of your blood pressure readings is a must. Blood pressure monitoring can be done at home as several handy blood pressure monitors are readily available in the market.
Always keep in mind that blood pressure is like sitting on a volcano, when it will have serious repercussions nobody knows. So it is always better to take necessary precautions to evade this silent killer.


Sarjita Pradhan

Sarjita Pradhan

Sarjita Pradhan born and brought in Mumbai has a degree in Masters in Analytical Chemistry and a wide work experience in various fields...

Join the discussion