Best Foods that Will Help You Manage Hypertension
Hypertension, also known as blood pressure, is a condition that has no symptoms. Therefore, learning that you have the condition may come as a shock. You may only know you have the condition if you go for a test, or if it has led to other health conditions. However, if you are living with hypertension, maintaining a proper diet can help you manage your condition. Below are the essential foods to help manage hypertension.
Leafy green vegetables
Leafy green vegetables are among the best foods to help manage hypertension. Daily consumption of greens can help lower blood pressure. Studies show that leafy greens are rich in nitrates, which the body converts to nitric oxide, which helps the blood vessels relax and dilate. As a result, it helps improve the flow of blood and reduce blood pressure. Some of the beneficial greens include kale, cabbage, Romaine lettuce, beets, Swiss chard, and spinach, among others.
Broccoli
Broccoli is another essential vegetable for managing hypertension. Broccoli is one of the best antioxidants that help support a healthy heart. It is rich in flavonoids, antioxidants that help in lowering blood pressure. It also contains a significant amount of minerals, vitamins, and dietary fiber that help to support overall body health.
Fruits
Various types of fruits are essential in managing high blood pressure. Some of them include:
- Banana
Bananas are one of the best fruits to help manage high blood pressure. Bananas are rich in potassium, which is essential in reducing the amount of sodium in the body. Excess salt (sodium chloride) in the body causes it to retain a lot of water, which in turn increases the blood volume. As a result, the blood pressure may increase due to increased pressure in the heart and blood vessels.
When you consume foods that are rich in potassium, it will help to reduce the amount of sodium in the body, thus helping to manage hypertension. Some of the potassium-rich foods include lentils, prunes, apricots, and potatoes, among others. However, individuals with kidney problems are advised to seek a doctor’s advice before consuming too much potassium, as their kidneys may not effectively excrete the excess potassium.
- Passion fruits – These are rich in potassium and antioxidants.
- Watermelon – Contains citrulline that helps the body produce nitric oxide that helps in managing hypertension.
- Blueberries – Are rich in antioxidants that help to manage blood pressure.
Tomatoes
Tomatoes are the best source of carotenoids, calcium, and minerals that are essential for general body health. They are rich in antioxidants and also help the body to produce nitric oxide, which is essential in lowering blood pressure.
Fatty fish
Fatty fish is another essential food in the management of hypertension. Fatty fish such as salmon, sardines, mackerel, and herring are rich in omega-3 fatty acids that are essential for heart health. Omega-3 fatty acids prevent the body from producing oxylipins, which raises blood pressure, thus helping to manage your condition.
Other essential foods to include in your diet to help you manage hypertension include: oatmeal, dark chocolate, natural yoghurt, carrots, and many others.
For proper health, the World Health Organization’s food pyramid chart suggests that people take a high amount of whole grains, fruits, and vegetables, then fewer proteins, then finally a small number of fats and oil. If you have hypertension, in place of proteins, consider taking plant proteins or salmon or any other fatty fish, but avoid red meat. Red meat contains compounds that cause inflammation in the body, which is associated with increased blood pressure.
You need to note that poor dieting also leads to lifestyle diseases, hypertension being among them. Therefore, proper observation of what you consume is essential before you are diagnosed with any of the health conditions, as prevention is better than cure. However, if you are already living with hypertension, taking the above foods can help you manage your condition.
