You are what you eat. The food you provide to your body will directly affect you health. So if you want to lower your blood pressure, you should consider having hypertension diet.
The eating plan that most people take is DASH diet.
DASH diet is also known as Dietary Approaches to Stop Hypertension. It is popular for its effectiveness in reducing blood pressure up to 11 mm Hg (systolic) and 6 mm Hg (diastolic) in two weeks.
Sounds good eh? The key factor of the diet is to add more vital nutrients that can decrease bp and cut down the ones that don’t.
- Fruits (4-5 servings per day)
Bananas, oranges, grapes, strawberries, peaches, apples, mangoes
- Vegetables (4-5 servings per day)
Spinach, broccoli, carrots, tomatoes, potatoes, celery
- Grains (7-8 servings per day)
Whole wheat bread, oatmeal, cereals, pasta
- Low fat dairy (2-3 servings per day)
Low fat or fat free milk, yogurt, cheese
- Meat, poultry and fish (2 servings or less per day)
Skinless and fat less meat – roast, boil, bake but not fry; salmon, tuna
- Fats & oils (2-3 servings per day)
Salad dressing, olive oil, corn oil, low fat mayonnaise
- Nuts, seeds and dry beans (4-5 servings per week)
Walnuts, peas, almonds, peanuts, sunflower seeds, tofu
- Sweets (5 servings per week)
Jelly beans, jam, maple syrup
- Red meat
- Saturated fat
Yes, we all know changes take time. So just switch your diet gradually. Here is an example of one-day menu:
Yes. The eating plan includes various nutritious, healthy fruits, vegetables, lean protein, grains and low-fat dairy. This is not only effective for lowering blood pressure and cholesterol but also losing the extra pounds.
Hypertension Diet: Nutrients To Reduce High Blood Pressure
Take note on these nutrients that can lower blood pressure. Include more of them in your menu.
Regulates blood pressure, provides energy for body and muscle (heart) to function properly
What to eat: Scallop, oysters, pumpkin, spinach, broccoli, beans, whole grain cereals and bread
Minimize the effects of sodium such as prevent excess fluid retention in body, that’s why potassium and sodium intake must be balance (1:1 ratio)
What to eat: Potatoes, tomatoes, eggplants, mushrooms, bananas, oranges, tuna, fat-free milk, prunes
Helps the blood vessels and heart work accordingly
What to eat: Kale, broccoli, spinach, tofu, salmon, sardine, fat-free milk, yogurt
- Coenzyme Q10 (CoQ10)
Strengthen the heart and immunity system, reduce high cholesterol which will cause hypertension
What to eat: Salmon, tuna, mackerel, liver, peanuts, soy oil, sesame oil
- Omega-3 Fatty Acids
Improve blood circulation, prevent blood clots, irregular heartbeat and lower cholesterol
What to eat: Salmon, tuna, mackerel, oyster, egg, walnuts, flaxseed, quinoe
Improve bowel movement and decreases cholesterol level for healthy weight and heart
What to eat: Fruits and vegetables, brown rice, cereals, oats, whole grains, chia seeds
Hypertension Diet: What Not To Eat
Other Tips To Lower Blood Pressure Through Diet
- Take not more than 2300mg of sodium per day, which is around 1 teaspoon of salt.
- Try table salt alternatives like minced garlic, sage, onion powder, lemon juice, soy sauce, vinegar, basil, fresh ground pepper
- Reduce the consumption of fast food, processed and canned foods
- Limit to not more than 2 cups of coffee a day
So you think all healthy foods taste bad? Now things have turned around. There are plenty of delicious recipes that are good for your health too. Check out the recipes books below to help you create yummy hypertension diet!