Food & Nutrition, Healthy Cooking
7 Foods That You Should Add To Your High Blood Pressure Diet
Jun
Tackle high blood pressure by embracing a high blood pressure diet.
Some of the foods included in a high blood pressure diet are some common household staples like banana, leafy greens, dark chocolate, olive oil, pomegranate, oatmeal, and berries.
High blood pressure has become a way of life. Well, contrary to popular belief a high blood pressure diet need not necessarily be boring.
There are so many fresh, interesting and healthy ingredients that can satiate your hunger without compromising on taste. It is worth giving a shot and the benefits are very rewarding.
The 7 foods that you must consider adding to your high blood pressure diet are as follows.
1] Banana
Banana is a rich natural source of potassium, which is better than any form of supplement. A slice of banana can be added to oatmeal or cereal.
Also, it can also be taken along with a boiled egg as a healthy snack or for breakfast.
Since too much is never too good, the same applies to bananas as well since it is fattening. However, you can add other fruits to your meals to satisfy your cravings.
2] Leafy Greens
Any high blood pressure diet must include leafy greens are it is an excellent source of potassium. It helps the kidney removes excess sodium from the body through urine. This, in turn, helps lower your blood pressure.
Some of the leafy greens that are rich in potassium include the following:
- Kale
- Spinach
- Romaine lettuce
- Arugula
- Collard greens
- Beet greens
These leafy greens can be used to make a sweet green juice or used in a healthy salad.
3] Dark Chocolate
According to a research study, 100 grams of dark chocolate every day helps lower the risk of cardiovascular disease.
Since it contains less sugar and 60% cocoa solids it is good for the health and can add it to fresh fruits or yogurt as a sweet treat.
4] Olive Oil
Another ingredient that is excellent for a high blood pressure diet is olive oil.
It contains inflammation-fighting compounds that help fight blood pressure known as polyphenols. It is an excellent alternative to other forms of oil like butter or canola oil and much healthier.
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5] Pomegranate
Adding a side of pomegranate to your diet in juice form or raw form is recommended in high blood pressure diet. Within a very short period of time, you will be able to lower your blood pressure level and keep you healthy.
However, if you are planning to buy pomegranate juice from the store you must check the amount of sugar and preservatives are added since it does more harm than good. If you prefer fresh juice, then it is better to make it at home.
6] Oatmeal
Oatmeal is a wholesome high blood pressure diet option that you must consider trying. It is low in fat, high in fiber and low in sodium.
It is the best way to begin the day as it is the perfect meal to begin the day with; filling and nutritious.
A popular recipe for oatmeal is overnight oats. All you need to do is soak half a cup of oats in half a jar of milk.
The next day all you need to do is stir and add granola or berries, as per your liking.
Breakfast smoothies have become quite popular these days. Check out this excellent Choco Banana Oats smoothie recipe:
7] Berries
Berries are rich in flavonoids that are rich in compounds that help lower blood pressure and treat hypertension.
You can add strawberries, blueberries, and raspberries to granola or cereal. Or you can freeze the berries and treat yourself with a combination of berries and yogurt.
The best part about a high blood pressure diet is that it includes so many fruits, vegetables, and ingredients that are kitchen staples.
Moreover, you can add a simple twist, like adding some dark chocolate to berries with a bowl of yogurt which is a healthy dessert.
Frequently Asked Questions
Q. What exactly does the DASH diet consist of?
A. The DASH diet which is Dietary Approaches to Stop Hypertension. This diet reduced the fat, alcohol and sodium intake and if you follow this diet strictly for two weeks you will be able to feel the difference. It can help you lower your systolic blood pressure by 8 to 14 points.
Q. Frozen, fresh or canned vegetables? Which is the best option?
A. Frozen green leafy vegetables contain as many nutrients like fresh vegetables, which is easy to store as well. Canned vegetables, on the other hand, contain added sodium that is not good for the health.
Q. Can I use Quinoa instead of Oatmeal to lower bp?
A. Yes, Quinoa is an excellent substitute for Oatmeal that helps lower blood pressure. A half a cup of this contains 15% magnesium, 4.5% potassium and 1.5% calcium. This high protein grain has a nutty flavor. However, the best part about Quinoa is that it is cooks quickly. It is gluten-free as well, which is an added bonus.
Q. Apart from Olive oil, what type of oil that can help lower blood pressure? And what oils must be avoided?
A.Sunflower oil is another excellent ingredient that you can add to your high blood pressure diet.
However, rosemary oil, peppermint oil, clove oil, cinnamon oil and black pepper oil are known to increase blood pressure and hence must be avoided.
Q. Can a Mediterranean Diet help keep blood pressure low?
A.Yes, a Mediterranean Diet can help keep your blood pressure low. This diet consists of vegetables, cereals, fruits, nuts, and bread.
Dairy products, poultry, and fish are consumed less while wine can be consumed in moderate amounts. If the DASH diet is not appealing enough then this might be the perfect diet for you.
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