Healthy Diet for Blood Pressure (Hypertension)

High blood pressure or hypertension is a condition when the blood exerts high pressure against the artery walls. High blood pressure is called a silent killer condition which can lead to other major health complications like kidney ailments, heart diseases, strokes, etc. The normal blood pressure range is between 120/80, the range between 120/80 - 140/90 is termed as ‘pre hypertension’ while the range higher than 140/90 needs instant treatment.

When we talk about high blood pressure, we need to consider the factors which play a vital role. Have a look at some high blood pressure causes & risk factors. 

• Smoking and drinking too often
• Family history
• Stress 
• Lack of physical activity 
• Age
• Obesity 

Well, you can control your blood pressure in various simple ways. You can easily do it by doing some regular exercises. However, even if you are not able to devote enough time to exercise on a daily basis, some simple dietary changes can help in controlling the blood pressure levels. 

Here are some tips on having a healthy diet for high blood pressure.

You can try these foods, as they are easy to find, healthy, nourishing. 

Leafy Greens: Green leafy veggies like spinach, beet greens, turnip greens, collard greens, etc. are rich in potassium, which works well to get rid of extra sodium from the body through urine. An interesting way to include leafy greens in the daily diet is preparing veggies with nut milk or bananas.

Oatmeal: You can plan a quality hypertension diet with a bowl full of oatmeal. High in fiber, low in sodium and fat, consuming oatmeal for breakfast is an excellent way to keep control blood pressure levels and stay fueled for the rest of the day. 

Bananas: They are a rich source of potassium. Adding one banana into your everyday diet is a simple way to keep the blood pressure under control.

Carrots: Carrots are rich in beta-carotene and potassium. One glass carrot juice every morning helps to regulate blood pressure, kidney, and heart functions.

Avocados: Avocados are one of the best foods that help in lowering the blood pressure quickly. It is rich in oleic acid, which controls blood pressure and cholesterol levels. In addition to this, avocados contain vitamins A, B, K, and E and are highly loaded with fiber.

Watermelon: The amino acid, L-citrulline is great to balance blood pressure. Also, watermelon supplies body with fiber, vitamin A, lycopene, and potassium. Add this mouth-watering fruit to your high blood pressure diet.

It is also recommended to try DASH (Dietary Approaches to Stop Hypertension) eating plan. This plan focuses on foods, which are heart healthy and low in sodium, cholesterol, rich in fiber, protein and nutrients. This may include- Vegetables, fish, fruits, whole grains, nuts and fat-free dairy products. The Dash diet can be successful in lowering the blood pressure because it contains less sugar and salt. 

Eating the right healthy foods may help you to control blood pressure; prepare a blood pressure diet chart so that you won’t forget the dos and don’ts of the diet plan. 

Remember, high blood pressure can be prevented, by avoiding foods that increase blood pressure and staying active. A regular full body checkup assists you to keep track of your blood pressure.