High blood pressure is a common yet serious disorder, which is associated with the increased pressure of blood against the arterial walls. This condition further increases your risk of suffering from several other health conditions such as coronary heart disease, heart failure and stroke. It is estimated that almost 35 per cent of the population of the United States suffers from high blood pressure.
Therefore, it is important to treat this condition and prevent the blood pressure of the patient from rising abnormally. Although medications are used to lower blood pressure, diet plays a very crucial role in lowering as well as maintaining blood pressure levels in the human body. Given below is an effective diet plan for treating the problem of high blood pressure.
Diet Plan For High Blood Pressure
Include Whole Grains
Several research surveys have indicated that consuming whole grains is helpful in reducing blood pressure levels. This is due to the fact that whole grains possess high concentrations of minerals such as potassium and magnesium, which help in decreasing blood pressure levels.
Whole grains that help in reducing blood pressure include oats, brown rice, bulgur, barley, bran and whole grain pasta. You should aim at consuming whole grains along with every meal.
Include Beans and Dairy Products
Beans and lentils are considered beneficial for high blood pressure patients, as they contain good amounts of potassium. Potassium is considered effective in lowering high blood pressure. The best beans that contain high amounts of potassium include lima beans, garbanzo beans, naval beans and black beans.
It is highly recommended that you avoid purchasing canned beans, as they possess high amounts of sodium. Dairy products are also helpful in lowering blood pressure levels, due to the fact that they possess high amounts of calcium, which is a mineral that maintains blood pressure.
Include dairy products such as skim milk, yogurt and cheese, as they are very helpful in decreasing blood pressure levels in human beings. It is advisable that you avoid processed cheese, due to the high sodium content.
Decrease Sodium Intake
Decreasing the amount of sodium in your diet is essential for lowering blood pressure levels. Several health organizations recommend consuming only 2300 mg of sodium each day, which is approximately one teaspoon of salt.
However, if you suffer from high blood pressure, the recommended intake of sodium is 1500 mg per day. Common foods that contain high amounts of sodium include sauces, processed cheese, canned meat, beans and pickle.
Include Fruits and Vegetables
Fruits and vegetables are considered extremely beneficial for high blood pressure patients due to the fact that they possess high amounts of potassium and negligible amounts of sodium. Fruits and vegetables that are good for high blood pressure patients include oranges, spinach, kale, grapefruit, apples, banana, watermelon, papaya, cabbage, pumpkin and onions.
Avoid consuming packaged fruits and vegetables as they contain high amounts of sodium. It is highly recommended that you consume five to six servings of fruits and vegetables as a part of your diet, on a daily basis. Try eating fruits and vegetables raw as cooking destroy the nutritive value.
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