You could be able to decrease the blood pressure and minimize the drugs you use to monitor it by establishing a few new eating patterns, such as counting calories and monitoring portion sizes. How do you do it? Here are the list of best foods for high blood pressure to lower it without medication.
Keep food records
Any people are oblivious to how many calories they consume on a daily basis. They will underestimate their food intake and wonder why they are unable to lose weight.
You can see the reality in your food consumption by writing down the meals you consume, and portion sizes. Then, to lose weight and control your blood pressure, you should start cutting back on calories and servings.
Also, keep an eye on how much alcohol you're consuming. Blood pressure may be raised when drinking alcohol.
Salt is not recommended (Sodium)
Many people's blood pressure rises due to a high-sodium diet. In reality, eating less sodium can help you regulate your blood pressure.
Try these tips to cut down on salt in your diet:
- Keep note of how much salt you consume by keeping a diet diary.
- Aim for a daily salt intake of no more than 2,300 milligrams (roughly 1 teaspoon). Consult the doctor to see if you can reduce your dose to 1,500 mg.
- A food box contains a nutritious facts sticker.
- Choose foods with a sodium content of no more than 5% of the daily value.
- Foods with a sodium content of 20% or more can be avoided.
- Canned and frozen meals, lunch meats, and fast foods can all be avoided.
- Seasonings that do not have salt should be used.
Have a Plan for Dinner
On the other side, potassium, magnesium, and fiber can aid in blood pressure control. Potassium, magnesium, and fiber are abundant in fruits and vegetables, and sodium is minimal. Fruits and vegetables in their entire form should be consumed. Since the fiber is lost, the juice isn't as beneficial. Magnesium can also be obtained from nuts, beans, legumes, lean meats, and poultry.
Choose from the following options to maximize your intake of natural potassium, magnesium, and fiber:
- Beet Greens
- Green Beans
- Green Peas
- Lima Beans
- Sweet Potatoes
- Yogurt (Fat-free)
What Is the DASH Diet, and Why Do You Try It?
Fruits, vegetables, whole grains, fish, meat, nuts, legumes, and low-fat dairy are all part of the DASH diet. Potassium, magnesium, calcium, fiber, and protein are also found in abundance in these foods.
Since it contains less salt and sugar than the traditional American diet, the DASH diet will help reduce blood pressure. Desserts, sweetened drinks, sugars, red meat, and fried foods are also prohibited on the DASH diet.
The DASH diet decreased the risk of coronary heart disease and stroke in women who practiced it for many years.
Meet these guidelines (based on 2,000 calories a day) to get started with the DASH diet:
- 7-8 daily servings of grains (1 slice of bread, 1/2 cup cooked rice or pasta, and 1 ounce dried cereal)
- 4-5 servings of vegetables (1 cup raw leafy greens, 1/2 cup cooked vegetable) a day
- 4-5 servings of fruits a day (1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dry fruit, 6 ounces fruit juice)
- 2 or 3 daily servings of low-fat or fat-free dairy products (8 ounces milk, 1 cup yogurt, 1.5 ounces cheese)
- 2 portions a day of lean beef, poultry, and seafood (3 ounces cooked meat, poultry, or fish)
- 4-5 servings a week of nuts, vegetables, and legumes (1/3 cup nuts, 2 tablespoons seeds, and 1/2 cup cooked dried beans or peas)
- 2-3 regular servings of fats and oils (1 teaspoon vegetable oil or soft margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)
- Fewer than 5 servings of sweets a week (1 tbsp. honey, jam, or jelly)
To begin the DASH diet, speak with your doctor or a dietitian. They will tell you how many calories you need per day to stay at a healthier weight or lose weight. They will then assist you in creating DASH-compliant recipes using foods you love.
Maintaining healthy blood pressure is important for avoiding risks including heart disease and stroke. Blood pressure can be reduced by a combination of healthier lifestyle behaviors and measures. Weight reduction is also necessary if you're overweight to hold the numbers down.