Hypertension or high blood pressure is a very common medical condition seen nowadays. Here normal blood flow is restricted due to high pressure prevailing in the arteries. There are many medications available to take care of this issue. But inclusion of certain food items in our diet is also seen to take care of the problem of hypertension.
Your diet should be potassium rich and low in sodium. A deficiency of potassium causes the body to retain more sodium which elevates the blood pressure. Also the amount of salt in your food should be very low.
Include plenty of fruits and vegetables in your diet. Spinach is a must have in your diet as it is a very good source of magnesium. It lowers homo cysteine levels in the body thereby preventing high cholesterol. Avocados contain oleic acid, folate and potassium which fights blood pressure. Soy beans contain isoflavones which is responsible for the lowering of cholesterol. Baked potatoes are a great source of fiber and potassium, and should be included in your diet. Beans and bananas also contain high amount of magnesium and potassium and fibers.
Include dairy products like low fat cheese and yogurt in your diet. Have plenty of skimmed milk. Along with calcium, it contains vitamin D which lowers the blood pressure. Lean meat and fish in an optimum quantity of 3 ounce per day can be included in your diet. These items do not contain too much salt or fat and will also boost your protein levels.
Having whole grain products like oats, barley and wheat instead of refined grain products is found to be very healthy. They contain complex carbohydrates which takes care of cholesterol levels and also controls insulin secretion Also do not use saturated fats and oils but use mono saturated oils like margarine oil for cooking. Spices and herbs like garlic and saffron should also be taken
Dark chocolate also helps in fighting hypertension. Dark chocolate contains flavanoids that reduces blood pressure by stimulating nitric oxide production, which in turn normalizes blood flow rate. It is only necessary to consume half an ounce of dark chocolate per day and hence there is no need of fear of weight gain.
Everything can be controlled by foods and so can be blood pressure. Instead of always resorting to medicines take care of your diet and fight hypertension naturally.