Hypertension is also known as “High blood pressure”. Unfortunately, millions of people all over the globe suffer from this condition. However, it is the most easily preventable risk factor behind heart disease. With the proper diet and an active lifestyle, one can live a healthy life! Read this article to get detailed & factually correct information about the best diet for high blood pressure. Then, start your health journey with Wellcurve!
High BP Diet – The D.A.SH. Diet
Hypertension is a common problem, and regrettably, the modern lifestyle also doesn’t provide much help. Therefore, it is essential to take active measures to combat blood pressure. Health experts recommend following The DASH Diet to combat Hypertension in severe patients. Keep reading to get detailed information about the most effective diet to reduce blood pressure.
The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension. It was specially designed for heart patients in mind! If you are serious about improving your heart health, we advise you to follow this diet plan. National Heart, Lung, and Blood Institute (NHLBI). Suggested this diet plan through research. It is extremely heart friendly as it encourages the intake of magnesium, potassium, and calcium. These nutrients are critical for managing blood pressure & heart health.
Moreover, the intake of saturated fats or fatty dairy products is prohibited in the the-Dash diet. Therefore, it is incredibly beneficial for improving heart health. The serving for Dash diet is available in varieties like 1600, 2000, or 2600 calories daily.
Main Key Points Of DASH Diet –
- Eat Low sodium content foods
- Eat food that has a very low saturated fat content.
- You can eat plenty of food that has rich potassium, fiber, and calcium content.
High Blood Pressure Diet Menu – Foods To Eat
Here we suggest a diet plan for a 2000 calorie diet; it’s essential to take a specific amount of food serving. But, if you’re confused about what and how much you should eat, we’ve got you covered! So, here are some delicious foods that you can eat in a diet to reduce blood pressure.
High Blood Pressure Diet Plan
1. Blue Berries
They are excellent for managing blood pressure. Blueberries taste delicious and can be eaten raw or added to a smoothie for a healthy twist!
Benefits – High high phenolic antioxidant content can raise the nitric oxide levels in the blood & reduce the production of blood restriction molecules.
Nutrition –
- 100 g of blueberries 525 mg of phenolic antioxidant content.
Serving Recommendation – 4-5 daily servings.
2. Quinoa
Whole grains like quinoa are a perfect choice for a person suffering from Hypertension. They have ample nutrition content, plus they are easy to digest. Therefore, one must eat them regularly!
Also Read:- Quinoa Health Benefits
Benefits – Ample potassium & magnesium levels in quinoa can help manage triglyceride levels & normalize blood pressure.
Nutrition –
- 100 g of cooked quinoa contains about 172mg of potassium.
- A 100 g of a cooked serving of quinoa contains 64.00 mg of magnesium.
Serving Recommendation – 7 – 8 daily servings.
3. Kale
Kale is a delicious, green leafy vegetable popular for its many health benefits. Health experts recommend eating this green veggie for a healthy heart due to its rich nutritional profile. So, grab a kale salad for your next meal!
Benefits – Kale contains a high level of calcium, magnesium & potassium that can keep blood pressure normal.
Nutrition –
- 100 g of raw kale contains about 348mg of potassium.
- The calcium content in 100 g of kale is 254mg.
- A 100 g serving of raw kale contains 33.00 mg of magnesium.
Serving Recommendation – 4 – 5 daily servings
4. Lemons
Did you know that lemons are native to Asia? Isn’t it interesting? Moreover, they are commonly used for garnishing purposes, but they can be super excellent for reducing Hypertension.
Benefits – Rich Vitamin C in Lemons can protect the heart from free radical injury, therefore helping with Hypertension.
Nutrition –
- 100 g of Lemon has a vitamin C content of 53 mg
Serving Recommendation – 4-5 daily servings.
5. Pumpkin Seeds
If you are curious about a diet to reduce high blood pressure during pregnancy, pumpkin seeds are a perfect choice! They are delectably crunchy in taste and provide lots of nutrition. Moreover, you can add them to your salads or smoothie for a decadent meal!
Benefits – High magnesium content in the seeds can regulate blood pressure levels.
Nutrition –
- 100 g of unsalted pumpkin seeds contain 550.00 mg of magnesium.
Serving Recommendation – 4-5 per week.
Also Read:- How to Eat Pumpkin Seeds
6. Fish
If you want to live a healthy life, then this delicious seafood should definitely be on your menu! They are available in many varieties and can be prepared in countless ways. Isn’t it fun?
Benefits: Omega 3 fatty acids in fish may reduce inflammation in blood vessels, therefore improving blood pressure.
Nutrition –
100 g Macakrel fish has an omega 3 fatty acids content of 5,134 mg
Serving Recommendation – 2 -3 daily serving.
7. Spinach
Spinach is a popular leafy green vegetable that can be prepared in various ways. Curiously it belongs to the Amarnath family. In the health community, it’s considered a superfood as it’s laden with antioxidants & nutrients.
Benefits – Luentin ( an antioxidant) in spinach thickens the wall of arteries, thus improving blood pressure. Additionally, it is also rich in heart-healthy minerals – potassium and magnesium.
Nutrition –
- 1 cup of raw spinach contains about 8 mg of luentin
- 100 of spinach contains about 466mg of potassium.
- 100 g of raw spinach contains about 79mg of magnesium.
Serving Recommendation – 4 -5 daily serving.
8. Grapefruits
Another delicious subtropical citrus fruit makes its way into our healthy blood pressure diet. Akin to oranges, It has a remarkable acidity sweet taste. Moreover, they make a delicious addition to healthy fruit salads.
Benefits – Its abundant potassium content can help effectively combat high blood pressure
Nutrition –
100 g of grapefruits contains about 135 mg of potassium.
Serving Recommendation – 4 -5 daily serving.
9. Peanuts
Peanuts are technically legumes that have a crunchy yet addictive flavor. What’s even better is that they can be easily added to any dish for extra crunchy flavor. So, add some peanuts to your salads or smoothies for a delectable meal!
Also Read:- Peanut Butter Health Benefits
Benefits –
Regularly eating peanuts can help with blood pressure levels in the body.
Nutrition –
100 g of peanuts contain about 705 mg of potassium.
Serving Recommendation – 4 -5 per week.
10. Lentils
Last but not least, on our blood pressure diet plan list, lentils make their grand entry. They are super quick to prepare and full of proteins. Additionally, they can be paired with any dish to have a flavorful meal. It’s a perfect & easy prepare meal for hypertension patients.
Also Read:- Different Types of Pulses
Benefits –
Their adequate folate, potassium & fiber content can be excellent for hypertension management.
Nutrition –
- 100 g of boiled lentils contain 369 mg of potassium.
- A 100 g of boiled lentils contains 8 g of dietary fiber.
- 100 g of lentils have about 216 to 290 μg of folate.
Serving Recommendation – 4 -5 daily serving.
Foods To Avoid In High Blood Pressure
We have listed some of the food that you can heartily enjoy to manage Hypertension. However, strict precautions are necessary. Next, on our meal plan for high blood pressure, we will tell you about certain foods that you should actively avoid. So, Read on!
1. Pickles
Pickles add flavor to any dish. Unfortunately, eating pickles in excessive amounts might be bad for hypertension patients. So, if you are serious about improving your health, it’s best to eat them in moderate amounts or avoid them altogether!
Side Effects – Pickles contain a high amount of sodium which can take your blood pressure up a notch!
Nutrition – 100 g of pickled cucumber contains 1,208 mg of sodium!
2. Butter
While butter is a great way to season your meals, it can be awful for your heart health. It is super high in calories and may raise your bad cholesterol. It ultimately can be detrimental to your blood pressure.
Side effects – Butter has a high saturated fats contact which can clog your arteries, thus leading to stroke.
Nutrition – 100 g of butter contains 51 g of saturated fats.
3. Pizza
This Italian delicacy is now popular worldwide. Pizza is a decadent mix of flavor and sauces, but sadly it is a bad idea for hypertension patients. Therefore, it is best to avoid eating pizza entirely.
Side effects – Pizza has high sodium & saturated fats content, which can be bad for your heart health.
Nutrition – 100 g of pizza has a sodium content of 598 mg
4. Salt
Yes, common table salt can also pose a health risk to hypertension patients. It’s due to the high sodium content in the salt. Although using salt is entirely unavoidable, we suggest that you observe your salt intake.
Note – Health experts suggest taking less than 5 grams per day of salt for adults
Side effects – The high sodium content in salt can raise blood pressure, leading to stroke.
Nutrition – 100 g of salt contains about 38,758 mg of sodium.
5. Processed & Fried Foods
While processed and fried food is super delicious, they are bad for health. This is because they have little or very little nutritional content. Moreover, they can cause stomach issues and other issues. Therefore, it is best to avoid them.
Side Effects: They can raise your blood pressure and may cause weight gain.
Nutrition – Deep french fries contain about 260 mg of sodium.
Conclusion
Hypertension or high blood pressure is pretty common amongst people. Sadly it can cause a lot of severe heart diseases; therefore, it is best to take active measures to manage blood pressure levels. Diet and lifestyle play a vital role in controlling blood pressure in people. Health experts specially designed the DASH diet to help manage Hypertension. According to it, some of the best foods for Hypertension are – spinach, pumpkin seeds, quinoa, blueberries, etc. So make sure to include these delicious foods into your diet for excellent health.
