Health tips for high blood pressure patient
Dash diet has been considered the best for controlling high blood pressure. The National Institute of Health has also confirmed in its research that the dash diet is beneficial for high blood pressure. This includes fruits, vegetables, low-fat dairy products, and low-saturated-fat foods.
This diet chart helps in reducing the amount of sodium in the body. We are sharing the Dash Diet Chart with you based on this. Of course, it is beneficial in high blood pressure, but every person’s body structure and problems vary, so be sure to consult your doctor before following this chart.
Health Tips: DASH Diet Chart
In the morning
Put one spoon of fenugreek seeds in the water at night and drink a cup of water on an empty stomach in the morning.
You will get 37 calories in it.
Breakfast
Eat two spoons of peanut butter on a slice of flour bread. Take without sugar one egg and one cup of fresh juice. Or you can have half a cup of low-fat milk and two almonds with vegetable quinoa.
You will get 37 calories in it.
Brunch
One cup of blueberries and 15 roasted unleaded almonds.
You will get 200 calories in it.
lunch
Make a salad by mixing different vegetables in a medium-sized bowl, or make a salad by mixing green leafy vegetables and mushrooms in a medium-sized bowl and pour a little olive oil over it.
You will get 375 calories in it.
Evening snack
One orange will give you 72 calories.
Dinner
A serving of salmon roasted with garlic and sprouted lentils.
Or else Half a cup of lentils, on which you can add one teaspoon of olive oil, salt, and chili as per taste.
Health tips: Diet for Hypertension
- Keep salt as low as possible. Also, keep a distance from beverages that have high sodium levels. The pickle should be discontinued, as it also contains a high amount of salt. Avoid eating fried and chili-spicy foods. Eating such food increases blood pressure.
- Eat more and more fresh and nutritious foods. This will not only keep the weight of the body balanced but will also improve the level of lipids in the blood, which will reduce hypertension. Drink as much water as possible. By drinking more water, the toxic bacteria are released from the body through urine and the digestive system also works well.
- Do not let negative thoughts enter your heart and mind at all. This adversely affects health. You can do meditation if possible. Also, keep yourself busy with your work of choice. For this you can read a book, do a painting or if you like to cook, you can make a healthy dish of your choice.
Additional Health Tips
- Exercising regularly is also important. By doing this you will feel new energy physically and mentally. If you are overweight or obese, lose weight. Being overweight increases the risk of hypertension by leaps and bounds. For this, you can lose weight under the supervision of a gym trainer or yoga instructor.
- In high blood pressure, consuming red meat is harmful. Instead, you can eat fish rich in omega-3-fatty acids like salmon and tuna. Boil it instead of fry and eat it. If someone in your family has a problem of high blood pressure or you feel that you are falling under its grip, keep checking your blood pressure regularly. This will help you in dealing with any serious situation in time and eat a balanced diet.
- If you want to reduce stress throughout the day, green leafy vegetables can help you with this. Potassium is found in these vegetables. Which acts to expel sodium (this is a major cause of high blood pressure) from the body. For high blood pressure, blood pressure comes down to normal levels by including it in the diet.
You must include these green leafy vegetables in your food.
Cabbage, spinach, arugula, radish leaves, turnip leaves, beet leaves
Diet health tips for Hypertension
- Pistachios
- Fatty fish
- Yogurt
- Olive oil
- Seeds
- Fruits containing vitamin C
- Oatmeal
- Sugar beets
- Dark chocolate
- Garlic
- Pomegranate
Pistachios
Pistachio is considered best for good health. Especially, patients suffering from hypertension should take it. If taken in limited quantities, it may help to lose weight. It is capable of reducing lipid levels in the blood. To balance blood pressure, 25 pistachios without salt can be eaten daily. For high blood pressure, definitely include it in the diet.
Fatty Fish For Health Tips
Omega-3-fatty acids are found in salmon, mackerel, Hilsa, and tuna fish. Consumption of these can reduce the inflammation in the body. Vitamin-D is found in plenty in these fish. Scientists claim that HA is found in omega-3. Which activates a voltage-gated channel in the body’s cells,
which eliminates sodium from the root. In addition, research has also found that consuming fatty fish not only reduces weight but also reduces systolic and diastolic blood pressure. After consulting a doctor, you can consume three to four serving bowls of fatty fish in a week. Apart from this, you can also add fish oil to your diet as a supplement.
Yogurt For Health Tips
It is a type of curd. It is low in fat and contains a sufficient amount of calcium and potassium. Doctors say that calcium and potassium help to flush out sodium from the body. According to a study published in the journal called Nutrients, eating yogurt helps in reducing high blood pressure. Therefore, you can consume one or two bowls of yogurt every day.
Olive Oil
This oil contains polyphenol, which is capable of reducing high blood pressure. Scientific research has found that bad cholesterol and systolic blood pressure can be reduced. If regular limited amounts of olive oil are included in your diet. This can have an impact not only on young women but also on older women.
Seeds For Health Tips
Like other foods, natural seeds also have many nutritional and beneficial ingredients. Among them, pumpkin, sunflower, melon, and chia (basil species) seeds are prominent. These seeds are a major source of fiber, healthy fats, vitamins, and minerals. These seeds do well to lose weight as well as to balance blood pressure. You can add one or two teaspoons of these seeds to your smoothie daily or in breakfast and salad.
Vitamine-C Containing Fruits
Grapes, oranges, kiwis, lemons and seasonal citrus fall into the category of fruits. They have been considered the best source of vitamin-C. They are capable of reducing high blood pressure. Scientists say that if 500 grams of vitamin-C is consumed daily.
It can reduce systolic and diastolic blood pressure by 3.84 MH HG and 1.48 MH HG respectively. If two types of fruits containing vitamin C are consumed daily, then soon health can be positively affected.
Oatmeal
Oatmeal is rich in fiber, vitamins, and minerals. Consuming oatmeal reduces the level of lipid (a type of fat) in the blood, which helps in reducing weight. Also, it is able to control high blood pressure. After various research, scientists have confirmed that those. Who consumes five grams of oatmeal per day, their systolic blood pressure level decreases by 7.7 mm Hg. While diastolic blood pressure level is found to decrease by 5.5 mm Hg. Therefore, must include oatmeal in breakfast or lunch every day.
Sugar beets
It contains nitric oxide, which helps the blood vessels to dilate. Therefore, consuming beetroot causes high blood pressure. Scientists in Australia conducted a test to find out how the beet is beneficial in high blood pressure.
They divided 15–15 men and women into two separate groups. One group gave scientists 500 grams of beet juice. While the other group was given apple juice to consume. About two weeks after the group to which beet juice was given, their systolic blood pressure level was found to be 4 to 5 mm Hg lower.
Dark chocolate
You may find it strange to read this, but the truth is that eating 70-80 percent of dark chocolate can reduce high blood pressure. Flavanols are found in dark chocolate, which affects high blood pressure. Scientists at the University of Adelaide say that eating 30–1000 mg of dark chocolate daily reduces systolic and diastolic blood pressure. Therefore, you can eat a little chocolate every afternoon after lunch or dinner.
Garlic
The main element called allicin is found in garlic. It balances the production of hydrogen sulfide in the body and regulates nitric oxide. This helps the blood vessels to relax and stretch. To control high blood pressure, you can consume one or two buds of garlic daily.
Pomegranate
The Pomegranate is considered a good source of antioxidants, vitamins, minerals, and fiber. If you want to lose weight, then pomegranate is the best fruit for you.
By eating this, the blood in the body gets replenished and the facial glow starts to increase. Various researches have found that if you consume pomegranate juice regularly, systolic blood pressure decreases.
According to the doctors, who have a problem with high blood pressure, they should drink one or two glasses of pomegranate juice every few days.
