If you have been diagnosed with hypertension your doctor has probably recommended making some changes in your diet plan. According to experts, a diet rich in nutrients and low in foods containing sodium may help reduce high blood pressure in a more natural way. Moreover, the lower blood pressure diet may contain tasty foods. Try to incorporate into your diet the following foods to keep your blood pressure normal.
– Bananas. Bananas are easy to peel and transport. They are tasty and low in sodium. Bananas are among the best sources of potassium, which can help lower blood pressure. They are indicated especially to people who are taking medication for hypertension, as with the use of these drugs it increases the body’s need to raise the amount of potassium. The deficiency of potassium affects the muscles and heart rate. Eat plain or add banana to your cereal, fruit salads and other dishes.
– Yogurt. Yoghurt is a good source of calcium – One serving contains 300 milligrams of calcium (one third of the recommended daily amount for adults). Scientifically demonstrated, calcium deficiency may be a contributing factor to balance the blood pressure. Yogurt is a low-sodium food that can be easily eaten at school and work and can be incorporated into many dishes.
– Cinnamon. Studies have shown that cinnamon may be useful for lowering blood pressure. In addition, cinnamon helps regulate blood cholesterol levels. There are many ways to reap the benefits of cinnamon, which does not involve desserts. You can add cinnamon to cereal, foods, coffee or cocoa.
– White potatoes. Potatoes are low in sodium vegetables and a good source of fiber. It is important that when you add potatoes to the diet, to not add them along unhealthy fats such as fried foods, cream or mayonnaise. Eat boiled or baked potatoes with greens or other healthy vegetables.
– Fish. Fish is a great source of lean protein and some varieties of fish, such as trout, have a significant amount of vitamin D. It has been shown that vitamin D is useful for patients who suffer from hypertension. Most people have difficulties obtaining this vitamin from food. It is therefore advisable to include more meat in your menu. Opt for trout, salmon, mackerel or herring. Prepare steamed or baked fish.
– Spinach. Spinach and other green leafy vegetables are low in sodium and are a good source of calcium. Therefore, spinach is a good food for hypertension management. One cup of cooked spinach provides 12-15% of the recommended daily intake of calcium for adults. In addition, spinach is rich in dietary fiber, iron and vitamins A and C, which makes it an essential food in any diet.
– Unsalted sunflower seeds. Sunflower seeds are a good source of magnesium – a mineral that helps reduce blood pressure. They are tasty and it is important to make sure that the seeds are not salty because sodium can diminish the sunflower seeds’ benefits in reducing blood pressure.
– Beans. Nutritious and versatile, beans (white, black or pinto Lima) are rich in soluble fiber, magnesium and potassium – all are excellent for lowering blood pressure and improving overall heart health. Add beans to salads, soups and other dishes.
– Soybeans. Soya is another excellent source of potassium and magnesium. There are a variety of commercial products containing soy, and most do not contain sodium. For a healthy snack, cook soy products and add a replacement for salt to improve their taste.
– Flax seeds. Flax seeds contain omega 3 fatty acids which have been shown to help reduce high blood pressure. Omega 3 fatty acids provide numerous health benefits – especially for the cardiovascular system. Include these seeds in your diet, mixed with yogurt, sprinkled in a bowl of whole grain cereal or homemade bread.
– Oatmeal. Oatmeal is an excellent choice for breakfast, especially if you suffer from hypertension. Oatmeal has positive effects on a person’s health because it is rich in fibers which helps lower blood pressure and improve the digestive health. This food is low in sodium and can be served with fruit or composition of bakery products.
– Beets. According to experts, 500 ml of beetroot juice a day can significantly reduce blood pressure. Scientists have found that dietary nitrate in the beetroot juice is converted to nitrite by bacteria present on the tongue. Nitrite is then converted to nitric oxide which is important in regulating and controlling blood pressure.
– Cocoa. Consumption of cocoa in the form of dark chocolate or hot drinks may lower values of hypertension, especially in overweight people. Cocoa is a rich source of polyphenols which are converted into nitric oxide useful in reducing blood pressure. Two cups of hot cocoa improve blood vessel function and reduce blood pressure. However, be sure to drink cocoa without sugar or cream added.
– Herbs and spices. If you suffer from hypertension you should opt for other seasonings, except salt. Fresh or dried spices do not contain sodium and also offer other health benefits. Make sure that your diet includes spices such as rosemary, oregano or thyme.