It is important for hypertensive
individuals to watch their blood pressure levels lest they
develop complications such as heart disease or stroke. Apart
from medications and regular exercise, they also need to watch
what they eat. Eating smart doesnít just mean omitting foods
that are high in sodiumóit means including foods in your diet
that help control hypertension. Here are a few such foods...
studies demonstrate that adding oats to your diet significantly
reduces both systolic as well as diastolic pressure. Oats
contain soluble and insoluble fibre and are a rich source of
selenium. Often, hypertensive people are also diabetic; having a
bowl of oats with skimmed milk every day helps monitor blood
sugar levels too.
is high in magnesium and according to research, magnesium has a
considerable effect on lowering blood pressure. It acts by
relaxing blood vessels, so the heart has to work less. This, in
turn, reduces pressure on the walls of the vessels. Magnesium
also helps cure calf muscle pain, which is a common complaint
with those suffering from hypertension.
king of nuts is heart-friendly. Almonds contain mono unsaturated
fats [the good cholesterol] and hence, do not harm your heart.
They have cholesterol-lowering properties and also reduce the
amount of bad cholesterol [LDL]. In addition, these nuts contain
high amounts of protein, fibre, calcium, magnesium and vitamin
E. You could eat them plain or roasted; they also help in weight
contains high levels of good-quality protein and B complex
vitamins. It also has considerable amount of trace elements. It
can be taken as soybeans, soy milk or tofu. It also plays a
major role in preventing cardiovascular disease.
the Chinese say: Itís better to be deprived of food for three
days, than to be deprived of tea for one. Especially, if the tea
is green. What makes this tea better than the others is that it
undergoes less oxidation during manufacturing. Green tea is
useful in reducing the chances of blood vessel blockage due to
cholesterol. It also has generous doses of anti-oxidants that
is a rich source of omega-3 fatty acids. This is a form of fat
that prevents your blood from clotting easily. Choose oily fish
such as tuna, sardines, mackerel and salmon, as they have higher
nutritional value. Itís best to eat fish in grilled or steamed
refreshing drink specially prepared and packaged by nature for
you is an elixir of life. Coconut water has zero cholesterol and
minimum fats. It is also rich in minerals that lower blood
pressureópotassium and magnesium. Remember, though, that foods
rich in potassium arenít good for you if you suffer from
kidney troubles; consult your physician before having them.
chocolate contain flavonols that dilate blood vessels, which
reduces blood pressure. According to a recent study by the
University of Adelaide, Australia, eating dark chocolate reduces
blood pressure by 5mm. Dark chocolate also contains
anti-oxidants and promotes heart health. But be careful not to
over indulge; having about 2 - 3 pieces a day is fine.
are packed with potassium and vitamin C. High blood pressure is
caused due to excess salt or sodium. Sodium causes water
retention and bloating and potassium helps counter this effect.
For maintaining normal body functions, it is important that your
potassium consumption should exceed your consumption of sodium.
To derive maximum benefit from oranges, eat the fruit whole.
contains an essential protein called casein, which has proved
its efficacy in protecting the heart. It is also rich in
potassium, calcium and vitamins. As per DASH [Dietary Approaches
to Stop Hypertension] recommendations, having three glasses of
low-fat milk every day is highly beneficial.
Make it a point to include these foods
in your diet. Also remember to avoid having a high sodium diet,
and watch your weight. Then, hypertension wonít give you