Highlights
- Hypertension or high blood pressure is a condition in which the force of the blood against the walls of the arteries is too much
- Dash diet is considered the best blood pressure diet to prevent hypertension
- To prevent hypertension one must exclude some specific food items from their diet.
Hypertension or high blood pressure is defined as blood pressure above 140/90. This is one of the most common issues faced by at least 10 million people per year in India. If the blood pressure goes above 180/120, then it is considered to be a severe case of Hypertension. Unlike many diseases, hypertension often exists without any symptoms. But if left untreated, it can cause health issues such as stroke. In this condition, the force of blood against the walls of the arteries is very high.
As high blood pressure and high LDL (low-density lipoprotein) levels are some of the most common reasons that lead to cardiovascular issues such as heart attack, it is very important to take care of hypertension. It can be controlled by following a type of blood pressure diet known as DASH (Dietary Approaches to Stop Hypertension)
DASH (Dietary Approaches To Stop Hypertension) – Blood Pressure Diet To Regulate Hypertension
Nutrients such as potassium, calcium, and magnesium help in controlling hypertension, and the DASH blood pressure diet includes all of them. This diet will limit the food items that are high in sodium, saturated fats, and added sugar, which are harmful to health. The DASH diet is a very flexible and balanced eating plan. It is rich in vegetables, fruits, and whole grains, and it also includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts.
One can follow the following recommendations:
- Eat 6 to 8 grains servings a day.
- Have at least 4 to 5 servings of vegetables in a day.
- Try to eat 4 to 5 servings of fruits in a day.
- One can have 2 to 3 servings of fat-free or low-fat dairy products a day.
- Nuts, seeds, and legumes can be taken between 4 to 5 servings in a week.
- Fats and oils can be consumed between 2 to 3 servings a day.
- Sweets should be avoided, and if not, one should consume less than 5 servings a week.
Foods That Should Not Be Consumed In A Blood Pressure Diet
1. Coffee
Caffeine is present in coffee and it can elevate blood pressure levels drastically. Coffee or any kind of energy drink is not recommended for people suffering from hypertension because of the higher quantity of caffeine and sugar.
2. Canned Foods
Canned foods are high in sodium, thus raising blood pressure. Other than acting as a catalyst for increasing blood pressure, canned food lacks nutrients. One should avoid canned food.
3. Sugar
Higher consumption of sugar results in many issues related to health including dental issues, obesity problems, and high blood pressure. Heavy consumption of sugar should be avoided.
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4. Processed Meats
Sodium levels are very high in these types of meats leading to increased blood pressure. Processed meats should thus be avoided.
5. Bread
Bread is made from all-purpose flour. Thus, it is not good for the body and leads to increased fat concentration, leading to the risk of hypertension. Bread made from all-purpose flour should be avoided at all costs.
Conclusion
Hypertension is a very common issue and can be handled by following a healthy lifestyle. One should always be active and do some physical activities. A blood pressure diet should have a very little amount of salt in it and the medications prescribed by the doctor should be taken regularly.
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