What is a good balanced diet to treat hypertension?
We are pleased to present our guide for planning a healthy diet that is tailored specifically for people with high blood pressure. The latest nutrition research and best practice in dietetics and nutrition will be used to provide valuable insight and practical tips. You can expect to discover the benefits of eating a healthy diet to manage hypertension. Also, you will learn what to look out for when beginning your journey, as well as examples of good food choices and other tips to help maintain health and wellbeing.
Plan a balanced diet for hypertension
High blood pressure (also known as hypertension) is a common condition which increases your risk of stroke and heart disease. World Health Organization estimates that 1.13 billion people have hypertension. A balanced diet can be a very effective way to control this condition.
Scientifically, a diet high in vegetables, fruits, dairy products with low fat and saturated, as well as reducing total and saturated fat, has been proven to lower blood pressure. According to a study in "Hypertension", the DASH diet can lower blood pressure by up to 8-14 points. This is a substantial reduction, which could be the difference between hypertension and normal blood pressure.
Start-up considerations: What you need to know
Understanding which foods are good for your health, and those to limit or avoid is the first step in planning a healthy diet to treat hypertension. American Heart Association advises to limit sodium consumption, since excess sodium may increase blood pressure. The American Heart Association also recommends increasing the consumption of foods rich in potassium, as this can help counteract sodium’s blood pressure-raising effect.
Maintaining a healthy body weight is also essential to managing hypertension. Weight gain is one of the major causes of high blood pressure. Even a modest weight loss can make a big difference in your blood pressure. Consult a dietitian or healthcare professional to find out the best diet for you.
Choose the Right Food
- Whole grains are high in fiber, which helps lower blood pressure.
- Fruits and vegetables are rich in potassium, but low in sodium. They can help manage hypertension.
- Red meat is not the healthiest option. Instead, choose fish, poultry without skin, or plant-based protein sources like chickpeas, lentils, and beans.
- Reduced-fat dairy products: Low-fat milk and yogurt are a great way to get the calcium you need without all of the fat or cholesterol.
- Nuts and seeds. Almonds are rich in protein, but flaxseeds also have heart-healthy fats.
- Beans and lentils: High in protein and fiber, black beans, lentils and other legumes can help control hypertension.
- Fish rich in Omega-3 Fatty Acids: Salmon, mackerel and other fat fish can reduce blood pressure and inflammation.
- Unsalted Seeds: Sunflower seeds, pumpkin seeds, and similar seeds contain high levels of potassium, magnesium and other minerals that reduce blood pressure.
- Use garlic and herbs in cooking to reduce the amount of salt you use.
- Berries are a great source of phytonutrients that promote heart health and soluble fibre.
Other Tips
Regular physical activity, along with dietary modifications, is essential in the management of hypertension. According to the American Heart Association, you should exercise at least 150 minutes per week. Limiting alcohol and tobacco consumption is also essential to maintain healthy blood pressure. Yoga and meditation are stress management techniques that can contribute to heart health.
Conclusion
Summary: A balanced diet to treat hypertension requires making healthy food choices and incorporating physical exercise into your daily routine. It also involves a holistic view of health. You can reduce the risk of cardiovascular disease and effectively control your blood pressure by following these principles. Remember that it is not only about adding healthy foods to your diet but also minimizing and eliminating harmful ones. Let's all look forward to a happier, healthier you!
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