Did you know that your diet affects your blood pressure? High blood pressure in particular can lead to health problems like heart disease and stroke over time. Hypertension is a silent killer. It develops with no symptoms, which later risk of chronic heart disease Increases. When blood circulation increases rapidly due to narrowing of the arteries, stress or dietary choices, it is called high blood pressure. To manage hypertension, experts recommend limiting sodium, saturated fat and sugar intake. In such a situation, the DASH diet has been considered effective for patients suffering from the problem of hypertension.
American Society for Nutrition of 2020 A research review by the American Society for Nutrition found the DASH diet lowered blood pressure in people with hypertension as well as people without the condition. The DASH diet is a plan based on eating fresh fruits, vegetables, lean proteins, beans, vegetable oils, nuts and limiting sugar intake. in 1997 New England Journal of Medicine According to a DASH trial published in the New England Journal of Medicine, this routine is good for adults dealing with high blood pressure. Howard Health suggests several simple ways to incorporate the DASH diet to manage hypertension, which you should also try.
Tips to include in the diet to treat high blood pressure
Eat fruits and vegetables for breakfast
People suffering from hypertension need to start their day with fruits and vegetables. Experts say that this should be the first prescription for people suffering from high blood pressure. You can also have spinach cooked in olive oil with chillies, mushrooms and spinach. Apart from this, making a fruit smoothie with berries and full fat dairy is also a good option.
Eat lean protein for lunch
Opt for foods like tuna, beans, tofu, chicken with some nuts and a handful of seeds for lunch. Apart from this, you can include fresh greens in the form of salad in your diet. You can add lemon and olive oil to taste on top of these.
Eating lean meat is beneficial
For people who often have high BP problems, lean meats like eggs, chicken, fish should be part of the diet. To get the most out of a high blood pressure diet, you can sometimes include fish and chicken in soups and salads.
Take healthy fat
It is a good option to include olive oil, avocado, nuts, seeds in your DASH diet for healthy fat. While olive oil is used for cooking, nuts can be consumed as a snack. For breakfast, add some sesame seeds and lemon juice on top with avocado toast. Whereas if you want, you can also eat nuts by adding them to curd and oatmeal.
how to measure hypertension
- Normal blood pressure – 120 mmHg
- High blood pressure – 120 / 129 mmHg
- Stage 1 high blood pressure – 130 / 139 mmHg
- Stage 2 high blood pressure – 140/90 mmHg
- Severe hypertension – 180/120 mmHg and above.
If you are also suffering from the problem of hypertension, then you must try the tips to include the DASH diet given by Harvard Health. It will definitely help you a lot in managing your blood pressure.
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