High blood pressure (hypertension) is a disease that affects millions of individuals around the world. Find out how you can manage it through a proper diet!
In severe cases, prescription medication may be required to prevent more serious conditions such as a stroke or a heart attack.
However, a growing body of research points to the undeniable fact that embracing a healthy diet can help to alleviate high blood pressure and over time, even reverse some of its effects.
It is still challenging to know which foods to eliminate as well as those that should be included at every meal.
Let’s address both of these points in greater detail.
6 Steps To Manage High Blood Pressure
Here are 6 tips that can help you get rid of high blood pressure:
1. Out With The Bad And In With The Good
Although some may have a genetic predisposition to develop hypertension, the majority of those diagnosed with this ailment have developed unhealthy dietary habits over time.
Examples of substances that should be eliminated include:
- Drinks high in sugar such as soda.
- Caffeine-laden beverages.
- Foods high in preservatives.
- Foods associated with high levels of salt.
- Processed meats such as those purchased at a delicatessen.
Now that we have seen those substances that should be curtailed let us look at some dietary habits that can have a positive impact over time.
2. Fruits And Vegetables
Most experts recommend that you eat at least five portions of fruits and vegetables a day. These natural wonders are chock-full of vitamins, minerals, and dietary fibre.
Specific choices such as bananas are also very high in potassium; a substance that helps to negate the effects of sodium.
Dark and leafy greens are likewise loaded with antioxidants. These chemicals will help to repair cellular damage while simultaneously lowering your blood pressure.
As it can often be difficult to make the transition to a diet high in fruits and vegetables, it is a good idea to start off slow and to increase the number of portions as you progress.
3. The Goodness Of Grains
Many grains can have a beneficial impact on your blood pressure. The majority are very low in fat, so portion size will normally not be an issue.
It is best to opt for whole grains, as these have more nutrients when compared to processed materials. Whole wheat bread, dry cereal, and organic pasta are all excellent choices.
4. Low-Fat Dairy Products
Dairy products are superior sources of vitamin D, calcium, and magnesium. However, the key is to choose products which are naturally low in fat.
Try to avoid whole milk products. It is best to select skim milk or fat-free frozen yogurt for a healthy and tasty treat.
Finally, be prudent when consuming fat-free cheeses. These are often high in sodium.
5. Lean Meats
Getting rid of hypertension also involves cutting out meats that are high in fat. Typical red meats should, therefore, be eaten sparingly.
Healthy options include chicken, pork, and fish. Fish is particularly helpful, as it contains high amounts of omega-3 fatty acid. These fats are healthy for the heart, and they will help to treat high blood pressure.
6. Working With A Medical Professional
It cannot be stressed enough that you need to speak with your doctor before beginning such a diet. This professional will provide you with valuable insight along the way while making certain that you are lowering your pressure safely.
Hopefully these 6 tips will help you adjust your diet in order to manage or even get rid of high blood pressure.