High blood pressure is also known as Hypertension . Many people don’t realize they have a potentially life-threatening disease. If the condition goes unchecked, high blood pressure damages the heart and blood vessels and can lead to a stroke, heart attack, and other serious consequences like kidney damage , eye vision problems .Diet plays a role in both prevention and treatment of high blood pressure. Many People do not know how Foods can treat and prevent high blood pressure . Know 9 best food tips to treat high blood pressure.
Diet plays a role in both prevention and treatment of high blood pressure. Following the DASH (Dietary Approaches to Stop Hypertension) diet, which is endorsed by numerous health organizations including the American Heart Association will help lower blood pressure.
Here is list of foods to avoid , to take and to limit in Hypertension :
FOODS TO AVOID
- Salty and processed foods, such as pickles
FOODS TO TAKE
- Green leafy vegetables
- Low-fat dairy products
- Fruits, especially bananas
- Nuts and seeds
- Whole wheat pasta
- Sweet potatoes
FOODS TO LIMIT
- Fatty foods, especially foods high in saturated fats
- Caffeinated drinks
WHAT IS DASH DIET TO PREVENT AND TREAT HYPERTENSION ?
According to Dietary Approaches to Stop Hypertension” (DASH) study done in National Institutes of Health , this diet plan advised is rich in vegetables, fruits, and low-fat dairy foods and low in saturated fat, total fat, and cholesterol. It is also high in potassium, calcium, and magnesium.
1.WHOLE GRAINS :
- Focus on food like whole wheat pasta rather than refined flours / polished grains.
- These are rich in Energy and fiber.
- How Much to take daily : 7 to 8 servings
- 1 Serving size = 1 slice bread or 1/2 cup dry cereal or 1/2 cup cooked rice, pasta, or cereal
( TIP : 1 CARBOHYDRATE SERVING SIZE = 1 HOCKEY PUCK SIZE )
- Foods such as carrots, green leafy vegetables, sweet potatoes, and others contain beneficial nutrients that lower hypertension.
- These are rich in Potassium , magnesium and fiber
- How much to take daily ? : 4 to 5 servings
- 1 serving size = 1 cup leafy vegetable or 1/2 cup cooked vegetable or 6 ounces (180 ml ) vegetable juice
( TIP : 1 VEGETABLE SERVING SIZE = 1 BASE BASE BALL SIZE )
- Rich in potassium , magnesium and fiber
- How much to take daily ? : 4-5 servings
- 1 serving size = 1 medium fruit or 1/2 cup fresh frozen or canned fruit or 1/4 cup dried fruit or 6 ounces (180 ml ) 100% juice
( TIP : 1 FRUIT SERVING SIZE = SIZE OF TENNIS BALL )
4. LOW FAT OR NON FAT DAIRY PRODUCTS
- Rich in calcium and protein
- How much to take daily ? : 2-3 servings
- 1 serving = 8 ounces ( 240 ml ) milk or 1 cup yogurt or 1.5 ounces ( ~ 40 grams ) cheese
5. LEAN MEATS / POULTRY / FISH :
Avoid saturated fats and trans fats, which contribute to high blood pressure.
- Rich in Protein and magnesium
- How much to take daily ? : 2 serving size or less
- 1 serving size : 3 ounces ( ~ 85 gms ) cooked meats, poultry, or fish
( TIP : 1 PROTEIN SERVING SIZE = 1 DECK OF CARDS OR LESS )
( TIP : 1 FAT SERVING SIZE= 1 TO 2 DICE )
6. NUTS , SEEDS AND LEGUMES
- Rich in Magnesium, potassium, protein ,fiber and high in calories
- How much to take ? : 4-5 serving per week
- 1 serving size = 1.5 ounces (1/3 cup) nuts or 2 tablespoons (1/2 ounce) seeds or 1/2 cup cooked legumes
7. LIMIT SWEETS
- How much to take ? : 5 servings per week.
- 1 serving size = ~ 20 gms .
8. LIMIT YOUR SALT INTAKE
A key component of what makes DASH effective is reducing sodium intake. Keep it at 1,500 mg to 2,300 mg. Avoid most processed foods, which are usually loaded with sodium.
9. REDUCE ALCOHOL AND CAFFEINE CONSUMPTION
Excessive alcohol intake is a risk factor for high blood pressure and stroke.Men who drink should limit their intake to no more than 2 drinks a day; women should have no more than 1 drink daily.
Too much caffeine can also raise blood pressure. Older adults with hypertension may be more sensitive to the effects of caffeine and should limit their intake.
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