By Dr. Shikha Sharma
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10 Best Foods For Patients Suffering From High Blood Pressure

High Blood Pressure

Hypertension or high B.P. is now the commonly prevalent heart health issue among people. Though medications are used to control higher blood pressure issues, a longer run diet is one of the best preventive methods for managing hypertension. Following a well-balanced diet for hypertension can also reduce your medicine intake keeping your heart healthy.

DASH (Dietary Approach to Stop Hypertension) diet is recommended to prevent & treat hypertension in patients suffering from high B.P. Here is the list of foods that can help in preventing your high blood pressure and are commonly available –

Ø  Citrus Fruits: All citrus fruits like oranges, kiwi, grapefruit, lemons, berries, raspberries, star fruit, pineapple, tomatoes, etc. are loaded with minerals and other nutrients that support in lowering blood pressure.

Ø  Salmon & Other Fatty Fishes: Fatty fishes are excellent sources of healthy fats & omega-3 fatty acids and thus have significant heart health benefits & B.P. lowering properties. They decrease the levels of oxylipins, which are the vessel constricting compounds, thus reducing the inflammation in vessels and lowering the increased blood pressure. Higher intake of omega-3 fatty acid is found to be significantly associated with lower blood pressure in many research studies.

Ø  Pumpkin Seeds: Pumpkin seeds are gaining popularity as they are small packets of high nutrition values. Pumpkin seeds are a highly concentrated source of magnesium, potassium, arginine, and amino acids required for nitric oxide production which relaxes the blood vessels & lowers blood pressure. Its oil has shown significant effects in lowering B.P. in many studies.

Ø  Beans & Lentils: They are fiber-rich and are loaded with magnesium & potassium. Various studies have shown their blood pressure lowering effects. 

Ø  Amaranth: Consuming whole grain amaranth flour & its products lowers your B.P.  It is rich in magnesium and thus proves to be beneficial for lowering B.P.

Ø  Tomatoes: They are loaded with nutrients, particularly potassium & lycopene. Lycopene has been found closely linked to a significant reduction in B.P.

Ø  Flax Seeds: They are one of the super seeds and are concentrated with healthy fats, omega fatty acids, fiber, and minerals like potassium & magnesium. Studies say that when consumed as whole seeds regularly they lower B.P.

Ø  Beets, Beets Greens & Beet Juice: They are exceptionally highly nutritious and are proven to support healthy heart health. They are rich in nitrates which have vessel relaxing and blood pressure-lowering properties. Though some studies say that their impact on lowering B.P. is short-lived, they are still considered one of the great foods for hypertension.

Ø  Spinach: Spinach has higher amounts of nitrates.  Besides this, it is also loaded with antioxidants, calcium, potassium & magnesium, and is also easily available, which makes spinach an excellent food for hypertensive patients. 

Ø  Herbs & Spices: Herbs & spices are packed with powerful compounds which help reduce blood pressure & relax the blood vessels. Cilantro, lack cumin, lemongrass, ginseng, cardamom, sweet basil, etc. have an excellent blood pressure-lowering potential. Learn to manage Disease with Nutrition and Diet.

Including these in the daily diet, helps to manage hypertension in a much better way. These 10 foods mentioned above are beneficial for overall health also.

Make sure you exercise daily and follow a good lifestyle as well.

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