There are tons of food items that you should include and also exclude from your diet in case you are suffering from hypertension. What you eat, determines your health. In case of high BP, it is important that you manage your diet as it can help lower your BP. Let’s take a look at some of the hypertension foods to avoid, hypertension foods to eat and hypertension diet that should be followed. In case your doctor has not told you what you should and should not eat, this list canbe helpful.
What are the hypertension foods to avoid?
Eating right is extremely crucial. Sometimes, when we eat, we do not realise the effects of the foods we consume. Being careful is extremely crucial as hypertension is one illness that should not be taken lightly.
Here are some of the hypertension foods to avoid:
- Cut down on salt from your diet. If you can, cut it out completely. If you cannot, make sure to not consume more than 1 spoon of salt a day. Most packaged or processed foods contain high levels of salt. Here are some of them you should avoid:
- Breads and rolls
- Pizza
- Sandwiches
- Cold cuts and cured meats
- Soup
- Burritos
- Preserved meat should be avoided at all costs as a high level of salt is used to increase their shelf life.
- Pickles should also be avoided as in order to preserve them; a high amount of sodium is used. Pickles definitely do add a lot of taste to food, but it is not recommended to people who have high BP.
- Sugar is also known to increase blood pressure levels. Avoid sweetened beverages or sweets.
- Foods with trans and saturated fats should also be cut out from your daily food consumption. These would include a mix of full fat milk/cream, butter, red meat. Avoid these to keep your hypertension in check.
- Alcohol is also responsible for increasing blood pressure. Make sure to cut it out completely.
Now that we know what hypertension foods to avoid, let’s take a look at some hypertension foods to eat:
- Vegetables
- Fruits
- Whole grains
- Fish and poultry
- Nuts and legumes
The list may sound boring, but you can cook interesting meals with them. In case you wish to opt for processed foods, make sure to look for those that have very low content of sodium. Eating healthy is not always possible in the world we live and the temptations that surround us. But, for your overall well-being, it is advised that you keep a check on what you eat.
You may be wondering if there is a specific diet one should follow in case of hypertension, right? Well, the DASH diet is known to manage BP. DASH stands for “dietary approaches to stop hypertension”.
The main aim of the diet is to include 4,700 milligrams of potassium daily and reduce sodium. This further helps in lowering blood pressure. As per some studies, it is said that the diet is effective when it was recommended to some patients.
So what exactly does the DASH diet include? Let’s take a look.
- Fruits: apples, bananas, and strawberries
- Vegetables: broccoli, green beans, and carrots
- Nuts: almonds and walnuts
- Legumes and seeds: kidney beans, lentils, and sunflower seeds
- Whole grains: whole wheat pasta, brown rice, and oatmeal
- Low fat dairy: fat-free milk and reduced fat cheese
- Lean protein: skinless chicken or fish
As per your daily calorie requirements, the servings are decided.
If one is following the DASH diet, you would need to avoid:
- Foods high in saturated fats
- Sugar-sweetened beverages
- Sugary foods
- Alcohol
- Maximum intake of 2300 mg of sodium and nothing more
Making dietary changes are never easy. In the beginning you will face a lot of irritation and you may also get the urge to discontinue the diet. But, it is important to not do so. Find interesting recipes in cook books or over the internet and make your meal time not just healthy but also fun.
Healthy food need not be boring. There are a lot of delicious dishes that can be prepared. In fact, once healthy eating becomes a habit, you will realise that not only is your blood pressure being controlled but even your overall health is getting improved. You will feel happier with the results. So, if you have been diagnosed with hypertension, make sure to follow the instructions of your doctor and see how your health improves. Avoiding healthy foods will only worsen the matter for you. So, take a step towards healthy eating and experience the change.
We hope this response has provided with a deeper understanding about how much our diet impacts our body and its healthy functioning.
Content source:
https://www.healthline.com/health/high-blood-pressure-hypertension/foods-to-avoid#dash-diet
