4 tips to control hypertension with common foods
Often known as a “silent killer” for the absence of noticeable symptoms, high blood pressure or hypertension is a growing cause of concern globally.
According to the Health Organization world (WHO), an estimated 1.28 billion people aged 30-79 live with hypertension worldwide, with a whopping 46% of adults unaware of the condition.
1. Causes of high blood pressure
High blood pressure is caused when major blood vessels in the body narrow, resulting in constricted blood flow and increased force as the blood flows against the vessel walls.
If left undiagnosed, high blood pressure can lead to serious and life-threatening complications.
Rohit Shelatkar, fitness expert & nutritionist and Vice President of Vitabiotics lists some common foods and dietary practices that can help treat high blood pressure. Times of India.
2. Eat plenty of fiber-rich foods
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Foods rich in fiber Shutterstock |
One of the most natural ways to control high blood pressure is to regulate it diet to include foods rich in nutrients and fiber.
The fiber content prevents the accumulation of fat in the arteries, which, in turn, leads to healthy blood flow throughout the body. It also helps increase energy levels without adding calories.
Foods like carrots, apples, beets, radishes, and bananas are all rich sources of fiber that can help treat high blood pressure.
In particular, bananas are an excellent source of potassium, a mineral that helps regulate blood pressure levels.
Potassium also helps the kidneys remove excess sodium from the system.
This is important because high sodium levels are the leading cause of high blood pressure.
3. Include more yogurt in your diet
This is another great alternative to meet your daily dairy needs and help prevent or reduce high blood pressure.
Yogurt is high in calcium, potassium, and magnesium, and is essential for people with hypertension because magnesium helps regulate blood pressure by relaxing blood vessels and it also helps control blood sugar.
Furthermore, the calcium in it is involved in helping blood vessels constrict and relax, ensuring smooth function.
4. Follow a berry-rich diet
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Berries may play an important role in helping control high blood pressure shutterstock |
Berries are rich in anthocyanins, which are the pigments that give them their vibrant color and are one of the richest sources Antioxidants best.
Research has shown that anthocyanins help increase the production of nitric oxide levels in the blood, thereby blocking the production of molecules that constrict blood vessels.
Therefore, berries may play an important role in helping control hypertension.
5. Eat a colorful diet
People suffering from hypertension So always think of your diet as a rainbow – the more colors of fresh vegetables and fruits like berries, tomatoes, spinach, kale, celery, carrots, kiwi… then benefits health greater.
6. What are the preventive measures?
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Regular exercise, perhaps walking, is recommended to help prevent high blood pressure shutterstock |
In general, consume nutrient-rich fruits and vegetables; cut down on trans fats and fast-processed meats; say no to sugary foods; Get enough sleep from 6 to 8 hours and exercise every day, even 30 minutes (light jog, play sport or cycling) are imperative for heart health, and they’re still key to reducing stress and preventing high blood pressure, according to Times of India.
In addition, people with high blood pressure must consider cutting back on alcohol and completely eliminating smoking.
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