You Need To Eat Right To Live Healthy. So, Munch On The Foods That Lower Blood Pressure And Stay Fit
You know self care saves a lot of lives. No matter what condition your health is in, if you eat right and nourish your body, you will honour yourself. And even when high blood pressure is in question, there are foods that lower blood pressure effectively. You just need to fit them into your high blood pressure diet plan and emerge as a winner.
Normally, when a person suffers from hypertension, we see some common symptoms of blood pressure. Be it fatigue, headaches or dizziness, the high blood pressure symptoms take a toll on your health. That’s when you should switch to a proper high blood pressure diet including the foods that lower blood pressure.
Talking about the common symptoms of blood pressure, you should have a complete idea about them. It is only when you learn about the high blood pressure symptoms, you can know whether your health is on the right track or not.
Read : Common Symptoms Of Blood Pressure – Learn What They Are – Treat Them Effectively
Moving on, let’s talk about the blood pressure chart otherwise called high blood pressure diet. This diet is super healthy and specifically includes the foods that lower blood pressure. And furthermore, we need to understand the role of a proper high blood pressure diet in keeping us fit and fine.
The Role Of Diet In Maintaining A Normal Blood Pressure
It is commonly known that we are what we eat. If you consume healthy food, that will reflect in your health. Similarly, even if you are someone with high blood pressure, eating the foods that lower blood pressure will play a powerful role in keeping your bp levels at a normal rate.
By eating a proper diet, which is heart-healthy, you can lower your chances of developing heart diseases. On the other hand, you can also monitor your blood pressure effectively. In short, the foods that lower blood pressure can be helpful in your blood pressure management.
If you want to keep blood pressure threats away, switch to foods that lower blood pressure. And these should include fruits, vegetables, whole grains, nuts, low-fat dairy products, lean meat and fish. Such a rich high blood pressure diet will significantly improve your blood pressure levels.
On the other hand, you can also do something more to boost the blood pressure management. You can use the best blood pressure monitors in order to keep a regular check on your health. That is necessary, especially when you want to lower your blood pressure.
Now, let’s move onto the list of foods that lower blood pressure. We have an entire set for the vegans and non-vegetarians as well.
Foods That Lower Blood Pressure – A High Blood Pressure Diet For Vegetarians
A vegetarian blood pressure chart for the vegans!! It is believed that a vegetarian high blood pressure diet is the key to maintain your bp levels at normal. After all, you need to nourish your body with nutrients like potassium, calcium and magnesium. These play a very important role in fighting hypertension. Therefore, going green is the way. Let’s take a look at the vegan foods that lower blood pressure.
1. Spinach
The leafy green superfood with the enrichment of beta-carotene, fiber and Vitamin C is one of most amazing foods that lower blood pressure. You can add it to your high blood pressure diet either as a smoothie or an easy vegetable. Either way, it significantly reduces your high blood pressure.
Apart from spinach, there are other leafy green vegetables like kale and swiss chard which can also be considered as effective foods that lower blood pressure.
2. Beet
If you want to know how to lower blood pressure, you need to switch to a healthy high blood pressure diet that includes absolutely amazing foods that lower blood pressure. And, beet is one of them. It is rich in nitrates which help in cleaning your blood vessels. As a result of which, reduces your blood pressure.
You can consume beets in any way you want. You can juice it out or cook one tasty dish out of it. If you roast it or make a beet-stew, it becomes much more delicious. The foods that lower blood pressure needn’t be boring you see. 😉
To get rid of the common symptoms of blood pressure, you can also invest in wrist cuff bp machines. They can give you a crystal clear idea how quickly beets can reduce your blood pressure.
Foods that lower blood pressure are certainly natural ways to reduce high blood pressure. There are some other ways to get a control on your diastolic bp levels too.
Read : Natural Ways To Reduce Blood Pressure – Get Your Diastolic Return To Normal Level
3. Garlic
Do you know garlic has numerous benefits for your body? Well, yes, it is also one of the foods that lower blood pressure. If you want to get a grip on hypertension and fight the high blood pressure symptoms, the best way to do that is by incorporating garlic into your diet.
Garlic enhances the levels of nitric oxide in your body which widens your arteries and eases the blood flow. Thereby, reduces your blood pressure effectively. You can add garlic to your high blood pressure diet and cut down the salt intake. This is one of the foods that lower blood pressure quickly.
4. Oatmeal
Are you looking for some breakfast recipes that can lower your blood pressure? Well, oatmeal is the perfect choice for you. This is one of the amazing foods that lower blood pressure quickly. Oats have low fat content, are rich in fiber and the sodium content is low. This makes oatmeal a perfect breakfast recipe that you can add in your high blood pressure diet.
With the goodness in its content, oatmeal rightfully deserves to be of the foods that lower blood pressure. One important tip is before having breakfast, in the morning, you can record your blood pressure. You can use any type of blood pressure monitors for the purpose. Arm cuff bp machines and wrist cuff bp machines are anyway the best blood pressure monitors for home use.
Read : Types Of Blood Pressure Monitors – 100% Efficient BP Machines – Perfect For Home Use Devices
5. Bananas
You know a high blood pressure diet should include foods that lower blood pressure, that have high nutrient content like potassium, calcium and magnesium. Talking about that, bananas fit into the category perfectly.
Bananas are rich in potassium and magnesium, which further help in fighting the excess sodium in your body. Thereby, lower your blood pressure. You can have bananas with your cereal as breakfast or snacks. It is one of the foods that lower blood pressure significantly.
6. Pistachios
The first word that comes to my mind while talking about pistachios is “They’re tasty!” Well, of course the foods that lower blood pressure are certainly not boring. They’re tasty and are super healthy.
Pistachios are very helpful in reducing the heart rate and keeping the blood vessels healthy. Thereby, aid in reducing your blood pressure. If we take the case of hypertension vs hypotension, pistachios are great in providing relief against hypertension. One can have pistachios blended in salads or simply as a snack. These are certainly the “feel good” foods that lower blood pressure.
7. Tomatoes
Are you thinking how tomatoes could be one in the list of foods that lower blood pressure? Well, they are a great source of Vitamin C, quercetin and lycopene. These have often been linked to reduction of blood pressure. Hence, these can be incorporated into your high blood pressure diet if you want to lower your blood pressure.
Tomatoes can be consumed raw or can be cooked to reap the benefits. They are certainly the foods that lower blood pressure. Furthermore, they provide relief to patients with high blood pressure.
Do you know how you can boost the process of lowering your blood pressure? Well, along with the intake of foods that lower blood pressure, you can try out some meditation and yoga. They go a long way in providing you relief.
Read : Yoga For Blood Pressure – Hypertension Treatment – Relief In Case Of High Blood Pressure
8. Carrots
Carrots have made it to the list of foods that lower blood pressure because of its healthy nutrient content. They are rich in Vitamin C and beta-carotene and hence, will reduce your blood pressure significantly and quickly.
Carrots are a good nutrient source and are definitely a blessing in disguise. You can munch on them like bugs bunny or blend them into cooked dishes for the best results. These are the foods that lower blood pressure quicker than you can imagine.
But make sure, you own the best blood pressure monitors out there. That way, you can keep a check on the quick reduction in your blood pressure history. Be it arm cuff bp machine or wrist cuff bp machine, you can use the ones which suit your needs. Do your bit after indulging in a rich high blood pressure diet involving the foods that lower blood pressure.
9. Onions
Are you someone with high blood pressure because of your obesity? Well then, onions can be your best pals. They are the type of foods that lower blood pressure in people who are obese and suffer from hypertension.
But how? Onions are rich in quercetin which is very effective in lowering your blood pressure. Yes, you might double think about onions because of its smell. But you can sauté it with the help of olive oil. Furthermore, olive oil is considered very healthy for the heart. So voila! You can have one of the amazing foods that lower blood pressure without being worried about its smell.
10. Sweet Potatoes
Does the name potato make you sceptical of its place in the list of foods that lower blood pressure? Let me tell you that it has plenty of Vitamin C and beta-carotene which resist high blood pressure. Yes! You heard it right.
Talking about a clash of hypertension vs hypotension, sweet potatoes are beneficial in treating hypertension. They can be baked and consumed as fries. Craving for them? Well, you can have them. Sweet potatoes are the healthy foods that lower blood pressure considerably.
The High Blood Pressure Diet – Know What To Eat And What To Avoid With High Blood Pressure (Diet Chart For Vegetarians)
If you are suffering from high blood pressure, it is very important to deal with it by incorporating foods that lower blood pressure into your diet. For that, it is recommended to have meals that are low in sodium content. Furthermore, they should also have low sugar quantity and the fat content shouldn’t exceed a certain limit.
To regulate your high blood pressure diet and manage your blood pressure, do the following :
- Potassium-rich foods are the first choice to lower your blood pressure. Incorporate them into your diet.
- Add more fruits and vegetables into your high blood pressure diet.
- Introduce whole grains in your meals as they’re rich foods that lower blood pressure.
- You can also consume low fat dairy products as a part of your high blood pressure diet.
- Avoid sugary drinks and sweets. Furthermore, limit your alcohol intake.
- You need to stop smoking if you want to lower your blood pressure.
You can follow the DASH Diet which stands for Dietary Approaches To Stop Hypertension.
Under that, you can have foods that lower blood pressure by regulating the servings of each food item in your diet. The DASH diet recommends you to eat more potassium, calcium and magnesium rich foods in order to keep your blood pressure under control.
The recommended servings include :
- Whole Grains – 7-8 servings daily.
- Vegetables – 4-5 servings in a day.
- Fruits – 4-5 servings daily.
- Low-fat dairy products – 2-3 servings in a day.
- Healthy Fats – 2-3 servings daily.
- Nuts, Seeds and Legumes – 4-5 servings weekly.
- Sweets – Lesser than 5 servings weekly. Well, you can just include the foods that lower blood pressure and stop eating sweets altogether for even better results.
Consult your doctor before you consider eating a healthy high blood pressure diet. Furthermore, start slow and gradually turn it into a rigid diet. The foods that lower blood pressure will take care of your overall health as well.
A List Of Foods That Lower Blood Pressure – A High Blood Pressure Diet For Non Vegetarians
A vegan diet is often recommended for people with high blood pressure. But there is some respite for the non-vegetarians as well. You can continue eating a non-vegetarian diet but of course, with some dos and don’ts. There are certain non-vegetarian foods that lower blood pressure too. You can slip them into your high blood pressure diet for the best results.
1. Fish
Fish like salmon and mackerel are rich in omega-3 fatty acids which has often been linked with reduction of blood pressure. Omega-3 helps in controlling blood pressure and also reduces inflammation. Fish can provide you with lean protein and hence, are considered as safe non-vegetarian foods that lower blood pressure.
Fish is also tasty and can add a pinch of excitement in the process of managing your blood pressure. But make sure you don’t deep fry the fish. That way, it becomes unsafe for a person to eat who has high blood pressure. But in anyway, fish can be one of the tastiest foods that lower blood pressure considerably.
2. Eggs
Eggs are a rich source of protein and can make one of the best foods that lower blood pressure. But of course, for the non-vegetarians. They are known to improve both your cholesterol and blood pressure levels simultaneously. Apart from that, they also help in weight loss.
If your obesity has given rise to your high blood pressure, eggs can be very helpful in such cases. But make sure, you do not add the wrong ingredients while cooking up eggs. Do not add anything that has high salt and sugar content. Furthermore, enjoy eggs as one of the rich foods that lower blood pressure.
3. Poultry
Wondering how chicken can be one of the foods that lower blood pressure? Well, the lean sources of poultry can be beneficial in maintaining a favourable blood pressure. Make sure you use herbs and spices beneficial for your health to cook them up rather than using sauces and salt.
Hence, even if you have high blood pressure, you can add poultry as one of the foods that lower blood pressure into your high blood pressure diet. Furthermore, keep blood pressure monitors with you always that you can effectively use to monitor your blood pressure levels. A wrist cuff bp machine like the Omron BP652N would work wonders.
Read : Omron 7 Series – Omron BP652N Review – The Best Wrist Cuff Bp Machine
4. Lean Meat
Lean sources of meat can be incorporated into your high blood pressure diet. They can be considered as the foods that lower blood pressure. Lean meat can also provide you with adequate amount of protein.
Make sure healthy cook the meat and remove all the fat portion before you cook and consume them. The DASH diet also recommends eating lean meat for 2-3 servings daily. So, you can follow a non-vegetarian high blood pressure diet with lean meat as one of the foods that lower blood pressure.
The High Blood Pressure Diet – Know What To Eat And What To Avoid With High Blood Pressure (Diet Chart For Non-Vegetarians)
It is now clear to you that non-vegetarians can also monitor their bp levels by eating foods that lower blood pressure. The non-vegetarian foods can prove to be beneficial for your health. But you need to follow certain guidelines.
- For the best results, incorporate vegetables into your high blood pressure diet along with the non-vegetarian foods that lower blood pressure.
- Choose vegetables rich in nutrients like potassium, calcium and magnesium. Veggies also contain enzymes that help in digestion of meat.
- The best way you can add veggies to your diet is by making meat curry and having vegetable dishes along with it. You can also add salads with your meals.
- Opt for more fish rather than chicken and meat. But even if you eat meat, make sure they are trimmed off of fat. Do not deep fry them.
- Use healthy cooking methods while making the foods that lower blood pressure.
- In case of eggs, you can boil or poach them. That way, you can reap more benefits.
- Drink plenty of water if you non-vegetarian foods that lower blood pressure. It helps in better digestion.
- Furthermore, the DASH diet also recommends eating lean meat, fish and poultry for 2-3 servings on a daily basis.
And don’t forget to keep a regular check on your blood pressure levels through the best blood pressure monitors. A reliable arm cuff bp machine, like the Vive Precision Digital Blood Pressure Monitor would do the needful.
Read : Vive Precision BP Machine Review – The Digital Upper Arm Blood Pressure Monitor
Hence, follow a proper high blood pressure diet and make sure your blood pressure is always in control. Make your health your first priority and religiously eat the foods that lower blood pressure.
Foods That Lower Blood Pressure – Frequently Asked Questions
1. How to lower blood pressure?
A myriad of healthy habits can help you lower your blood pressure. Be physically active, exercise regularly, maintain a healthy body weight, and eat a healthy diet. Your diet should include foods that lower blood pressure. Moreover, cut down the intake of alcohol and cigarettes too.
2. What not to eat if you have high blood pressure?
If you’re someone with high blood pressure, you should avoid foods with high sodium content. Too many calories and too much sugar can also be unfavourable to your health. You need to cut down the intake of junk, processed and canned foods as well. Make sure you consume foods that lower blood pressure.
3. Are bananas good for high blood pressure?
Indeed they are. Bananas are rich in potassium and magnesium that get rid of the excess sodium in your body. Hence, they’re considered as amazing foods that lower blood pressure.
4. What to eat if you have high blood pressure and blood sugar?
Add fruits and vegetables, lean-protein rich foods and whole grains to your diet if you have high blood pressure and diabetes as well. The foods that lower blood pressure are also significant in maintaining your blood sugar balance.
5. What is the best breakfast for high blood pressure?
In my opinion, oatmeal is the perfect breakfast for people with high blood pressure. Starting off your day with such healthy foods that lower blood pressure, you can definitely monitor your bp levels.
6. Can I eat cheese if I have high blood pressure?
Normally, the fat and sodium content in the cheese can cause problems if you already have high blood pressure. However, low-fat cheese can be consumed. Low-fat products can be incorporated into the list of foods that lower blood pressure.
7. Which are the best blood pressure monitors – arm cuff bp machines or the wrist cuff bp machines?
The arm cuff bp machines and wrist cuff bp machines are both very efficient in monitoring your blood pressure levels. However, arm cuff bp machines are easier to use and operate. So, I would definitely go for the arm cuff blood pressure monitors.
8. What vitamins are good for high blood pressure?
Nutrients like potassium, calcium and magnesium are generally recommended for people with high blood pressure. However, Vitamin E and Iron can also help in lowering your blood pressure. The foods that lower blood pressure are plenty in these nutrients.
9. In case of hypertension vs hypotension, what foods are good for both?
If we talk of hypertension vs hypotension, foods that help in monitoring the blood pressure in both the cases are different. If you have hypertension, you need to switch to foods that are rich in potassium, calcium and magnesium. They’re found in the foods that lower blood pressure.
On the other hand, if you have low blood pressure, you need to increase the salt content in your body. You can consume foods high in Vitamin B12. Get more canned foods for yourself and increase the fluid content in your body.
10. Is monitoring blood pressure necessary?
Certainly. Keping a regular check on your blood pressure is highly necessary, especially if you have blood pressure problems. You can do so by investing on the best blood pressure monitors. They can give you the exact idea of your bp levels. Furthermore, switch to foods that lower blood pressure, be physically active, go for yoga, and cut on unhealthy habits if you want to stay healthy.
Hope you like what I write and it helps you in some way or the other. 🙂
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