Hypertension is a medical condition where blood pressure in arteries stays on high levels persistently. Hypertension at first has no identifiable symptoms but when it stays for a while, it poses threats of hypertensive heart diseases and severe kidney disorders. If you or any one close to you has been diagnosed with hypertension, then you might get worried. But getting worried or panicky will only elevate the problems and not solve them. It is better to consult your doctor in such cases and go for proper medication.
However, at an initial stage, making a few changes in your diet can effectively check your blood pressure levels and prevent you from hazards of hypertension.
Here are a few food items when included in your diet will prevent you from hypertension and its harmful effects
- Banana – Certain blood pressure treatments require you to have diet rich in potassium and banana is one such food. Also, it has low sodium content which is also an important attribute of foods that help to control hypertension.
- Go Salt-free – Choose to season your meals without salt. Go for fresh spices and herbs. If you can’t do without salt then reduce the quantity to half of what you used previously and cut all that added salt on fruits, salads, yogurt and everything else. Recently, low sodium salts are also available in market which you can use to replace the usual sodium containing salt you’ve been using.
- Yogurt – Yogurt is a calcium rich and low-sodium food. Calcium deficiency can lead to hypertension which can be effectively averted by including about 170 grams of yogurt in our daily diet. It can be taken in several forms such as having it simply as it is or preparing a smoothie from it.
- Cinnamon – Make a habit of sprinkling little quantities of this wonderful sweet spice on all the things you eat besides its use in the desserts and coffee. This will also help you with controlled cholesterol levels in addition to keeping a check on your blood pressure.
- Potatoes – Potatoes are a great source of potassium and fiber. Moreover, they do not contain any fat or cholesterol. Eating baked or steamed potatoes is also a great way to keep your blood pressure levels under control. Potatoes have been much defamed as a food item but they are harmful for health only when eaten in fried form, else they make an essential part of a healthy and balanced diet both for children and adults.
- Oatmeal – For all those who are being troubled by hypertension, oatmeal is an amazing breakfast option. Oat bran is low on sodium and high on fiber content. In addition to controlling blood pressure levels, it also helps to maintain a good digestive system. It can be used in lots of culinary preparations ranging from desserts to breads to hot cereal meals.
- Green leafy vegetables – Vegetables are another vital part of a wholesome diet. Green vegetables are superb low-sodium and high-calcium foods. They lower high blood pressure levels and also help with overall health. Green leafy vegetables can be added as an extra ingredient to various dishes besides their individual gravy preparations.