Healthy diet for high blood pressure (hypertension)

Healthy diet for high blood pressure (hypertension)

Hypertension or high blood pressure is a common blood circulation disorder that can lead to fatal heart attacks, strokes or even kidney disease. Statistics show that almost 1/5 of adults in the West are affected by this dreaded disease.

Experts say high blood pressure could be hereditary. It is a more common disease for middle-aged and old people than the young. Hypertension affects more men than women. However, women who take birth control pills are susceptible to it. Not to mention that little people and people under stress are very susceptible to this. Smokers should also be aware of this disease as they are likely to have high blood pressure.

Medicines can help solve the problem of high blood pressure, but the cure cannot be found in medicines. Drugs can only comply with limits considered safe, but cannot guarantee that there will be no attacks. Diet practices and physical activity can help prevent or control high blood pressure. Overweight people are more likely to have high blood pressure than slim people. There is a prescribed ideal weight for a certain height and age of a person. Cutting back to an ideal weight is a big help.

Alcohol is not recommended if you are hypertensive as it induces high blood pressure. However, doctors recommend a shot of red wine after every meal to get antioxidants. Taking more is not advisable.

Studies have shown that low-salt foods are very helpful. Limit salt intake to 4 ga day or ask doctor for better advice. Keeping the taste of your food as natural as possible is the best diet.

While reducing salt intake, consume more fruits and vegetables, especially potassium-rich foods like dried apricots, nuts, and others. Potassium can help lower blood pressure. For patients with kidney disease, avoid consuming foods rich in potassium as this may complicate matters.

Calcium and magnesium are two dietary minerals that have positive effects against high blood pressure. Fruits and vegetables high in soluble fiber also show good evidence of lowering blood pressure. Essential fatty acids such as omega-3 fatty acids from fatty fish like tuna have also been shown to lower blood pressure. Garlic and moderate alcohol consumption (1-2 shots per day) can have similar effects.

Vegetarians have less high blood pressure, probably due to the high fiber content, which flushes toxic cholesterol and fats from the body. Many vegetables contain potassium, calcium, magnesium and vitamin C, which can lower blood pressure. Above all, it is important to maintain a healthy diet and lifestyle. Prevention is definitely better than cure.

Inspired by Eelynn Lee