A person diagnosed with high blood pressure has this constant battle going on to keep the blood pressure down. Everything is under check, from diet to medications to habits. However, maintaining a healthy lifestyle is the best way to win this battle. By following healthy diets and habits, one can keep their blood pressure low without needing medications.
High blood pressure is infamously known as a “silent killer”. One may not see major symptoms, but it can increase the chance of a heart attack or a stroke.
So to stay far away from high blood pressure causing any damage, certain lifestyle and eating habits can keep you fit and fine.
Lifestyle changes such as staying active and working out can make you fit, which will keep your blood pressure under control.
List of Food Habits to Reduce Blood Pressure
Including Citrus Fruits in the diet
Citrus fruits like grapefruit, oranges, and lemons help reduce blood pressure. They’re high in vitamins, minerals, and plant chemicals that may help keep your heart healthy by lowering risk factors for heart disease like high blood pressure.
In studies, drinking orange and grapefruit juice has also been demonstrated to help lower blood pressure. However, grapefruit and grapefruit juice can interact with some blood pressure drugs, so talk to your doctor before incorporating this fruit into your diet.
Salmon and Fatty Fish
Omega-3 fats in fatty fish have been shown to offer considerable advantages to heart health. These fats may help lower blood pressure by reducing inflammation and decreasing oxylipins levels, constricting blood vessels.
Higher diets of omega-3-rich fatty fish have been associated with lower blood pressure readings in studies. Those with the greatest blood levels of omega-3 fats had considerably low SBP and DBP than those with the least blood levels of these fats, according to a study of 2,036 healthy persons. A lower incidence of hypertension has also been linked to a higher omega-3 intake.
Seeds (Pumpkin, Chia, Flax)
Chia and flax seeds are tiny seeds packed with minerals like potassium, magnesium, and fibre that are important for blood pressure regulation.
Pumpkin seeds are a concentrated supply of minerals that help control blood pressure, such as magnesium, potassium, and arginine, an amino acid required to form nitric oxide, which helps blood vessels relax and lowers blood pressure.
The pumpkin seed oil has also been demonstrated to be an effective natural treatment for hypertension.
Beans and Lentils
Beans and lentils are high in fibre, magnesium, and potassium, all of which help control blood pressure. Numerous trials have proved that eating beans and lentils helps lower high blood pressure levels.
Greek yoghurt is a nutrient-dense dairy product high in potassium and calcium, two minerals that assist manage blood pressure.
Pistachios are high in nutrients and have been related to maintaining a healthy blood pressure level. They’re high in potassium and other important nutrients for heart health and blood pressure control.
What to Avoid?
If someone has a problem with high blood pressure, they are asked to maintain a healthy diet and cut back on certain foods and habits.
Few habits and foods that need to be avoided to keep the blood pressure under control:
Exercise can assist you in avoiding developing hypertension if your blood pressure is high. Regular physical activity, such as 150 minutes per week or 30 minutes on most days of the week, can help reduce blood pressure. Maintaining consistency is critical because stopping exercise can cause your blood pressure to rise again. If you already have hypertension, regular exercise can help lower your blood pressure to more manageable levels.
Walking, jogging, cycling, swimming, and dancing are all forms of aerobic exercise that can help you lower your blood pressure.
Reduce Alcohol Consumption
Alcohol has both positive and negative health effects. You might potentially lower your blood pressure by drinking alcohol in moderation – one drink in a day for women, two drinks per day for men. However, this protective effect is eliminated if you consume too much alcohol.
Drinking more than modest amounts of alcohol can cause a significant increase in blood pressure. It can also make blood pressure drugs less effective.
Limit Caffeine Consumption
The impact of caffeine on blood pressure is currently being disputed. Caffeine can cause blood pressure to rise in persons who use it seldom. On the other hand, coffee drinkers may have little or no influence on blood pressure levels.
Although the effects of caffeine on blood pressure are unknown, blood pressure may increase modestly.
Check your blood pressure within 30 minutes of ingesting a caffeinated beverage to see if it has increased. You may be sensitive to coffee’s blood pressure-raising effects if your blood pressure rises by 5 to 10 mm Hg.
Smoking cessation aids in the restoration of normal blood pressure. Your blood pressure rises for many minutes after you finish smoking a cigarette. Quitting smoking can help you live a healthier life by lowering your risk of heart disease and improving your overall health. People who give up smoking may live longer than those who do not.
High blood pressure may be exacerbated by chronic stress. Further study is required to find the impact of persistent stress on blood pressure. Eating unhealthy foods, consuming alcohol, or smoking can contribute to high blood pressure if you react to stress.
Take time to consider what makes you stressed, such as work, family, finances, or illness. Contemplate how to eliminate or lessen stress once you know what’s the reason behind it.
To control or avoid a situation of high blood pressure, one has to make some sacrifices. These sacrifices include giving up on food that can raise your blood pressure and following a healthy lifestyle and diet to keep fit. High blood pressure can go on to cause multiple health problems, so it’s best to control it with lifestyle changes and medication.