High Blood pressure is a condition which is often taken casually but is termed as a ‘silent killer’ since it is usually present with no major symptoms. Blood pressure is referred to the amount of blood which the heart pumps and the amount of resistance the blood meets with in the arteries. The more the blood pumped out, the narrower will be the arteries and the more will be the blood pressure.
The higher the blood pressure, the harder will your heart have to work and the more will be the risk of heart ailments. This is why it is important to control high blood pressure and the best way to do so is through making dietary changes. The following are some of the food recommendations for people with high blood pressure.
The first recommendation for people with high blood pressure condition is to concentrate on eating a balanced diet. DASH diet is also recommended as it helps lower blood pressure. DASH stands for dietary approaches to stop hypertension and includes plenty of vegetables, fruits, low fat dairy products, lean proteins and grains in a balanced ratio.
This diet focuses on fewer intakes of unhealthy saturated fats as well. According to DASH diet, one must consume 7-8 servings of grains, 4-5 servings of vegetables, 4-5 servings of fruits, 2-3 servings of low fat dairy products, 2 or less servings of lean meat, fish and poultry per day. Also, those with high blood pressure must have 4-5 servings of nuts, seeds and legumes every week and should limit sweet consumption to just 5 or less servings.
Scale Back Sodium
Another food recommendation to curb high blood pressure is to cut down on the intake of sodium. High intake of sodium can lead to more water retention, which increases the amount of blood flowing in the body. It is recommended that the intake of sodium should be kept under 2400 milligrams per day but those who already have high blood pressure should consume less than 1500 milligrams of sodium per day.
Fresh Fruits and Vegetables
In order to bring down levels of high blood pressure in the body, one must also try to load up on fresh produce including fruits, veggies, and low fat dairy products. Fruits and vegetables are high on potassium content and this is a mineral which is helpful in balancing the amount of sodium in the cells. Some of the best sources of potassium include bananas, tomatoes, oranges, lime beans, spinach, artichokes and raisins.
Avoid Alcoholic Beverages
Drinking alcohol is one of the culprits that can raise blood pressure in the body and must be avoided as much as possible. Moderate consumption of about 1 or 2 drinks a day is still fine but those who already have high BP must cut down on this amount.
One must also avoid foods like canned foods, pickles, deli meat, canned or bottled tomato products, sugar, packaged foods and coffee.