High blood pressure, or hypertension, is a serious health problem. Over time, it causes blood vessel damage that can lead to heart disease, kidney disease, stroke, and other problems.
Hypertension is sometimes called the silent killer because it produces no symptoms. If you don’t get your blood pressure checked regularly, hypertension could go unnoticed, and untreated, for years. Here is a list of foods for hypertensive patients.
1. Potatoes:
Potatoes are high in potassium and magnesium, two minerals that can help to lower your blood pressure. They are also high in fiber, which is necessary for an overall healthy diet. Enjoy a baked potato as the centerpiece of your dinner. Instead of fattening and salty butter and sour cream, try adding plain yogurt or salsa for flavor.
2. Oat Meal:
High-fiber, low-fat, and low-sodium foods are just what you want for lowering your blood pressure, and oatmeal fits the bill. Oatmeal for your breakfast is a great way to charge up for the day. On its own, oatmeal can be bland. But refrain from adding too much sugar. Instead, you can add a touch of honey.
3. Bananas:
Bananas are a great way to add potassium to your diet. Eating foods that are rich in this mineral is better than taking supplements. Slice a banana into your breakfast cereal or oatmeal, or take one to work every day for a quick, easy, and inexpensive snack.
4. Beans:
Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health. Add beans to your favorite salads, soups, or wraps; as a bonus, they’re pretty inexpensive.
5. Spinach
A green leafy delight,spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels.
6. Cashews and Almonds:
Tree nuts—not to be confused with peanuts, which come from the ground—are linked with many metabolic health benefits. Almonds and cashews really stand out, particularly when it comes to metabolic problems such as high blood pressure. What makes them so influential is their rich magnesium content. Magnesium is an essential mineral involved in over 300 bodily process.A lack of magnesium in the diet is strongly associated with blood pressure complications.
8. Green Tea:
Traditionally from China, green tea is loaded with an array of powerful compounds and antioxidants unrivalled by any other food. The reason tea—green tea in particular—is so beneficial is because of its polyphenols. One particular green tea polyphenol, known as catechin, has shown to improve blood flow and blood pressure.
RECOMMENDED: Green Tea: 11 Amazing Benefits For Your Health
9. Fish Oil:
Fish oil refers to the natural fatty acids found in certain fish species. These fatty acids—such as omega-3 fats—are extremely beneficial to human cardiovascular health. Many human trials and reviews have found fish-oil supplementation to be an effective treatment for high blood pressure. However, benefits are only seen in people with existing hypertension. Fish oil supplements are an effective and more affordable alternative to eating oily fish. However, if you have access to fish, eating it 2-3 times per week should provide heart-healthy benefits.
10. Garlic:
Throughout history, garlic's main use was for health and medicinal purposes. The active ingredient in garlic is allicin, a sulphur compound formed when a garlic clove is crushed, chopped or chewed. Several human studies have shown that supplementing with garlic significantly lowers elevated blood pressure. One study even found garlic was just as effective as prescribed medications after 24 weeks.
0 comments:
Post a Comment