High blood pressure attracts a bunch of heart diseases. Naturally, blood pressure increases and decreases throughout the day. However, the increased pressure of blood for more extended periods leads to heart attacks and other related diseases

 

What we eat matters

 

Here the question arises, does the diet has an impact on high blood pressure? Yes, the risk of high blood pressure can be minimized by controlling our diet. Therefore, what we eat has a direct impact on the force of blood inside our arteries.

Consuming more fruits, vegetables and avoiding fatty foods can improve heart health significantly. In this article, we will discuss few of the foods that should be a part of our everyday diet for maintaining a healthy blood pressure level

 

Foods to avoid

Some foods are always bound to increase the blood pressure no matter what. Avoiding such foods is still a good idea to maintain healthy blood pressure and prevent the risk of hypertension.

Salt

Consumption of salt profoundly increases the blood pressure, even if used in small quantities. However, you can minimize the risk of high blood pressure by cutting down on salt in your diet and moving onto other alternatives. The reduction of salt intake by 5gms daily can substantially reduce the systolic, and diastolic blood pressure.

 

Caffeine

Can increase blood pressure for several hours after consumption of tea, coffee, sodas, and energy drinks. Consider substituting caffeine products with herbal teas and non-caffeinated beverages.

 

Alcohol

One of the leading culprits for inducing strokes and heart failure is alcohol. It not only dramatically increases blood pressure but also contributes to cancer and obesity. Eliminating alcohol ultimately would be a wise move towards a healthier lifestyle.

 

Dairy Products

Contain unhealthy fats that significantly contribute to increased blood pressure. However, this risk can be avoided easily by shopping for fat-free or low-fat dairy products. Consume low-fat versions of cheese, milk, and yogurt to prevent the risk of hypertension. Alternatives contain just healthy fats and give you the necessary proteins, vitamins, and calcium your body needs.

 

Fast-Foods

Moderate consumption of fast-food items is not dangerous to health. Importantly, high consumptions of fast food can increase hypertension risk. Avoiding fast food whenever possible, is always a good idea.

 

Healthy enjoyable foods

 

Citrus Fruits

Include orange, lemon, and grapefruit. They can lower blood pressure and are loaded with minerals and vitamins. Consuming 1-2 cups of juice keeps blood pressure in check.

 

Fish

An excellent source for obtaining omega-3 fatty acids, like salmon help blood vessels contract and expand.

 

Leafy Greens

Broccoli, swiss chard, cabbage, collard greens, fennel, kale, lettuce, mustard greens, spinach, and celery contain compounds that help relax the blood vessels therefore, improving the blood flow.

 

Fruits

Apples, Apricots, Cantaloupe, Raspberries, and Pears provide necessary potassium, magnesium, and fiber, as a result helps reduce the tension in blood vessels' walls. Oranges should be consumed in moderate quantity because it’s high in sugar content.

 

Vegetables

Artichokes, avocado, butternut squash, beets, broccoli, brussels sprouts, cauliflower, green peas, mushrooms, okra, sweet potatoes, pumpkin, tomatoes, and carrots are a great source of fiber. Fiber strengthens the walls of arteries and blood vessels, resulting in a more streamlined blood flow, thus reducing the pressure.

 

Whole Grain Foods

The whole-grain versions of bread, cereal, granola, pasta, oatmeal, crackers, flour, and corn packs sufficient fiber without increasing blood pressures, whole-grain foods also help maintain weight and as a result are healthier than alternatives made from the white floor.

 

Beans, seeds, and nuts

Are are excellent magnesium sources regulating blood flow and relaxing the blood vessels. Almonds, black beans, cashews, lentils, kidney beans, peanuts, pistachios, pumpkin seeds, and sunflower kernels contain compounds that help reduce blood pressure and reduce the risk of cancer.

 

Moreover, consuming plant-based food can help lower blood pressure and keeps your heart healthy as well. But, if you have high blood pressure, it doesn’t mean that you end up taking medications. Because a plant-based diet is low in fats and sodium it can potentially help reduce blood pressure and may even lower your medication.

 

Some healthy recipes

1.    Yogurt Smoothie

2 cups vanilla yogurt

2 cups peach yogurt

1/2 cup thawed orange juice concentrate

1/2 cup fat-free milk

2 cups of ice cubes

 

Blend the ingredients and serve

 

2.    Pistachio Baked Salmon 

6 salmon fillets (6 ounces each)

1 cup pistachios, chopped

1/2 cup packed brown sugar

3 tablespoons lemon juice

1 teaspoon dill weed

1 teaspoon pepper

 

1. Place salmon in a greased baking tray
2. Mix the remaining ingredients and pour the mixture over the salmon
3. Bake in the oven for 12-15min at 400^o until the fish flakes with the fork

 

 

 

3.    Parmesan Yogurt Dip

1 cup fat-free plain yogurt

1/4 cup grated Parmesan cheese

1/4 cup reduced-fat sour cream

3 tablespoons minced fresh parsley

1/8 teaspoon pepper

1 tsp prepared mustard

1 teaspoon onion powder

1/4 teaspoon salt

1 green onion thinly sliced

 

 Combine the ingredients and freeze covered for about 2 hours.