How to control high blood pressure through proper diet?

How to control high blood pressure through proper diet?

Hypertension or High blood pressure is a long term medical condition. It is a condition in which the blood pressure in the arteries gets elevated persistently. High blood pressure does not have any symptoms in general. If not controlled or treated, its long-term effect causes coronary artery disease, stroke, heart failure, peripheral vascular disease, vision loss, and even kidney disease.

Hence, before high blood pressure takes the best of your health, include the following food and food products in your diet which can help avoid any repercussions.

The primary habit that leads to a high blood pressure in people is their salt intake. Too much salt can cause the body to retain fluid in the body which increases blood pressure.

People suffering from high blood pressure should eat meals that are low in saturated fats, trans fat, cholesterol, sodium (salt), and added sugars.

Eat food and food products that are rich in potassium. Potassium helps in balancing the amount of sodium in your cells. Winter squash, sweet potato, white beans (canned or drained), and fat-free yogurt are good sources of potassium.

Flax seed in a variety of food products can help reduce the systolic and diastolic blood pressure (when heart contracts and relaxes). Flax seed compounds such as alpha linolenic acid, lignans, peptides, and fiber help in controlling the blood pressure.

Dark chocolate or cocoa products are rich in flavanols that help in controlling high blood pressure. Another component associated with cocoa products is nitric oxide. Nitric oxide helps in widening blood vessels thereby easing blood flow and lowering blood pressure.

Cooking meals in olive oil is a healthy habit for people suffering from high blood pressure. Olive oil is linked with polyphenols that help in controlling the blood pressure.

Although, it is not clear how, but pistachios (unsalted) help in reducing high blood pressure. A theory suggests that pistachios have nutrients that reduce the constriction of peripheral blood vessels.

Eating fatty fish such as Salmon at least three times a week can be linked with a reduction in diastolic blood pressure in matter of a couple of months. The omega-3 fatty acids (which is naturally found in such fishes) help in lowering the blood pressure.

Some doctors suggest a complete DASH diet (it stands for Dietary Approach to Stop Hypertension). It generally focuses on heart-healthy foods with suggested servings per day. Before starting to follow any diet, consult your doctor as to what food products should you include in your diet to control your blood pressure.