Simple Tips to Follow a High Blood Pressure Diet
October 22, 2022
October 22, 2022
Ready-to-eat, fast or semi-cooked foods that are aimed to save time are gaining more popularity. More and more of us tend to grab fast foods or ready-to-cook foods due to their attractive feature of being convenient. However, even though they claim to be healthy, these ready-to-eat or semi-cooked foods are high in sodium/salt.
You must embrace healthy living habits if you struggle with high blood pressure levels. A speedy way to reduce high blood pressure is to reduce salt intake. Yes, revamping the long-accustomed habit of eating salty foods will be effortful. And with patience and understanding of how badly it will affect your health, it won’t take long to attain freedom from the clutches of high blood pressure.
Based on your age, gender, and condition, you can design a diet to combat or treat high blood pressure. For instance, low sodium intake, reduced saturated fat, refined sugar, and increased physical activity helps fight this condition. This article provides guidance and resources for a practical approach to managing blood pressure.
High blood pressure or hypertension is when your blood pressure is consistently 140/90 mm Hg or higher. Many dietary interventions to manage hypertension come under the premise of the DASH eating plan. It emphasises foods high in blood pressure-deflating nutrients like potassium, calcium, protein and fibre. A high blood pressure diet discourages foods high in saturated fat, including sugar-sweetened beverages, tropical oils, full-fat dairy foods, and fatty meats. Most of us, including those with and without high blood pressure, can follow a low-sodium diet for significant health improvements.
Starting a high blood pressure diet doesn’t mean making drastic changes overnight. Instead, begin by making small changes that are manageable to you. For example, lowering your salt intake. Your taste buds will eventually adjust to the low-salt diet. In addition, you’ll likely lose weight on most high-blood pressure diets, provided you follow the rules and design your plan with a calorie deficit.
Plant-based foods should make up the bulk of your plate if you are one of the many people managing high blood pressure. Ultra-processed foods might be the shining stars for your taste buds, but the added sugars and salt are unavoidable red flags. While no single food can lower your blood pressure, a healthy eating plan that incorporates all of the necessary food groups can help. You can start your journey by consulting HealthifyMe’s personal coaches to bring the change you wish for.
Too many calories and exceeding your recommended daily calorie intake are bad for your blood pressure. Highly processed and fried foods containing saturated fats and salt dramatically increase calorie intake, causing your blood pressure to go berserk. It happens because too many calories cause weight gain, and excess weight inevitably impacts your blood pressure levels. Foods high in salt but low in potassium and other needed minerals are a particularly bad combination for blood pressure diets.
These foods may raise your blood pressure:
The main focus of every meal in a high blood pressure diet is to keep the sodium level to a minimum, including more lean protein and fewer added sugars.
Here are some meal options for a high-blood-pressure diet:
In addition to a high blood pressure diet, there are other strategies to help decrease your blood pressure. Regular exercise, at least 150 minutes of moderate-intensity workout per week, is one of the best things you can do to lower blood pressure. You can start with a daily walk and gradually build up on this.
Other tips you can follow are:
In addition to following a healthy diet chart that includes food items with less salt, you should exercise regularly and take prescribed medications to lower blood pressure. By watching portions and reading food labels to help reduce your sodium intake, you can go one step closer to managing your blood pressure.
It’s essential to understand what’s best for your body, and you can only achieve so with the right advice from a dietician. Dieticians always recommend a balanced diet with the appropriate adjustments as per your unique demands.
Making poor food choices, putting on extra weight, stress, and having a weak gut can all contribute to high blood pressure. However, eating a balanced diet high in vegetables, fruits, lean meats, and whole grains is the key to preventing and treating this condition. In addition, to maintain appropriate blood pressure levels and overall well-being, you need to pay attention to lifestyle habits, exercise, and mental well-being.