High blood pressure diet: some foods to eat and some to avoid

High Blood Pressure Diet

It is said that your body’s ability to handle heat and cold is directly related to your blood pressure (BP). If you have high BP, it is time to take control of it by eating healthy food to improve the overall health of your heart and lungs as well as reduce bad cholesterol. We know that foods rich in sugar cause spikes in BP, but we also know that there are many more nutrients in a balanced diet that can help lower this dangerous number. Below are a few examples of foods that are good to eat in order to reduce your BP, along with some of the specific foods that may be harmful to your BP and how to avoid them.

High Blood Pressure

1) Olive Oil:

Olive Oil

The humble olives are loaded with antioxidants. They contain vitamin E which improves circulation and boosts immunity, plus they provide an important source of monounsaturated fats. Eating olive oil as part of an easy-to-digest Mediterranean diet is one way to get all of these benefits from a single food. For example, just 1 tablespoon will give you about 2 grams of monounsaturated fat and 2 grams of polyunsaturated fat. What's more, 1 tablespoon of raw safflower oil contains 10% of your daily recommendation for omega-3 fatty acids.

2) Avocados:

Avocados

A quick trip to the grocery for avocados can easily lead to consuming lots of unhealthy carbs, like sugars, refined grains, and processed meats. This fruit has a low glycemic index, so you get better results from it if you want to lose weight or burn calories. In addition to being naturally sweet and filling, avocado brings a little tang. One medium-sized avocado contains 6 grams of fibre, including approximately 7.3 grams of soluble fibre. Studies show that adding around an ounce of avocado to a meal helps keep blood sugar levels steady even as you increase the amount of added carbohydrates.

3) Berries:

Berries

All berries naturally contain high amounts of potassium and folate. Folate is used in producing B vitamins, which are needed to produce adenosine triphosphate, an enzyme in our cells that plays an important role in regulating nerve function. Also, several studies indicate that the consumption of blueberries or strawberries may reduce risk factors for cardiovascular disease. Not only do they look pretty with their vibrant colours, but research shows that people who eat these fruits for long periods of time are less likely to die prematurely.

4) Nuts:

Nuts

Like avocados, nuts contain high quantities of potassium, magnesium, and other nutrients that are important in maintaining regular blood pressure. You'll find peanuts and almonds among the best choices due to their natural sweetness and satisfying crunch. However, nuts are notoriously bad for your blood pressure because they're high in saturated fats. Safflower, sunflower, pistachios, walnuts, cashews, pecans, almonds, and macadamias are among the healthy options that make up most nut butter.

5) Dairy Product:

Dairy Product

Milk, yoghurt, cheese, and ice cream—are all packed with calcium, which keeps your bones strong and reduces the chance of bone loss. Although the American Heart Association recommends that adults limit their dairy intake to no more than 8 ounces per day, those who choose milk for breakfast tend to consume the highest amounts of saturated fat. On average, women need between 50-100 mg of calcium per day while men need 60-140 mg. Both types of milk contain lactose, another type of sugar (which makes you feel full, in addition to being a great prebiotic), so make sure you read labels and stick to higher-fat varieties when choosing a dairy product.

6) Chia Seeds:

Chia Seeds

These seeds, found in chia seed pudding and other dishes, are extremely versatile. Known as a "superfood" because of their nutrient density, chia seeds are packed with omega-3 fatty acids (linolenic and alpha-linolenic) that can help regulate your vascular health, lower blood pressure, and improve your gut microbiome. Because they're a plant material, they are perfect for your dinner table as a snack or topping when you're feeling cranky. There are two ways to incorporate chia seeds into your meals. Add them to smoothies for a delicious flavour or put them into granola or cereal bars for a healthy dose of protein.

7) Oats:

Oats

Oats are an excellent source of complex carbohydrates to stave off hunger pangs and promote satiety. Along with oats, you'll find a variety of whole grains that contain fibre, iron, zinc, and vitamins. Some popular oat choices are millet, quinoa, buckwheat, barley, brown rice, amaranth, amaranth, muesli, bok choy, bulgur wheat, farro, sorghum, rye, wild rice, and teff. Each one provides different nutrients, especially for vegetarians who want to reduce meat intake. Another beneficial feature of oats is that they can enhance certain medications such as aspirin and anti-inflammatory drugs. When consumed properly, oats are an amazing ingredient that goes above and beyond dietary requirements.

8) Coffee:

Coffee

Caffeine, the main stimulant in coffee, improves alertness and concentration, decreases stress hormones like cortisol, and increases serotonin. It can decrease BP significantly! Even though caffeine is associated with anxiety, depression, and heart disease, one cup of coffee contains about 4mg of caffeine (more than what you'd think!). Keep your doctor's advice in mind when trying to add caffeine to your diet because too much of it can interfere with normal blood pressure. If you're taking medication that needs to be taken twice a day.

9) Garlic:

Garlic

Whether you use rosemary or garlic powder, eating garlic daily may help slow down systolic blood pressure by reducing inflammation. According to a study, researchers say the flavonoids in garlic may prevent platelets from clumping together, leading to reduced blood pressure. So grab yourself and some cloves! If you don't like using garlic at home, try adding minced garlic to salads, bread, soups, and sandwiches. Check out the below recipes if you want options.

10) Extra Virgin Olive Oil:

Extra Virgin Olive Oil

Use extra virgin olive oil for cooking and baking. Since it doesn't contain any trans fats, you won't be able to develop arteries in your body. Additionally, according to Harvard Health Publishing: “Extra virgin olive oil is low in cholesterol, sodium, and saturated fat, and boasts a large number of essential fatty acids. While it is generally considered safe to eat whole olive oil, people who are sensitive should try olive oil made with sterols and sulfites or non-dairy fat.”

When using extra virgin olive oil in cooking, choose organic or extra virgin varieties. Unrefined oils from farms are not considered extra virgin. Any oil labelled as 'extra virgin' has less than 0.5 per cent added fats and up to 30 per cent DV of minerals. Look for a label that reads 'all natural'. Be sure to follow any directions on the package or website. Refined oils are often full of chemicals and pesticides, making the same chemical additives that harm your heart and brain worse.

11) Soybean Meal Replacement:

Soybean Meal Replacement

Soy protein is very important in helping maintain a healthy lifestyle. By eating soy regularly, you'll boost lean muscle mass and build an efficient metabolism. Try enjoying soy meals in place of fried chicken or baked chicken instead of fries or burgers. Choosing something like soy yoghurt or tempeh can actually reduce cholesterol in your body because it helps balance the ratio of fatty acids in your foods. Tempeh is particularly helpful when you are looking to raise high cholesterol levels. Once it is cooked, it is fermented before it becomes soft.

12) Egg Whites:

Egg Whites

Eggs are a terrific protein source, and adding two eggs to your morning meal can help you stay fuller longer. Just remember to cut back on salt when you cook so that you're not increasing your total sodium intake, which has been linked to hypertension and increased LDL cholesterol. It is also high in choline, a nutrient that reduces low-density lipoprotein (LDL) levels. Adding in an egg white will help make up for the shortfall. That said, moderation is key. Don't be afraid to experiment with new flavours and textures, as long as they're consistent with your taste preferences instead of giving up totally. An egg white and yolk contains almost eight grams of protein (not counting air or moisture), a good amount compared to a small piece of steak.

13) Fish Protein:

Plant Protein

Fish proteins like salmon are known to strengthen your liver, which may help you to manage high blood pressure. Plus, fish protein is incredibly versatile. Take one piece and rub it on your chest for a subtle massage to relax your muscles. Then enjoy it as a side dish for lunch. Or throw some salmon on top of mixed greens for a salad. Most importantly, consider the following tips when going onto a recipe to ensure that you aren't eating excessive sodium. Many seasoned seafood recipes call for two or three servings of canned tuna or salmon to create enough protein. But a serving is six grams, which isn't a lot considering that the average woman consumes around 800 mg of sodium every day. Salt in sauces and marinades can also contribute to excess sodium intake. Substitute herbs, spices, and fresh herbs to your dishes instead of salt when possible.

14) Plant Protein: