Suffer from high blood pressure? Foods that will help keep your high blood pressure in check
High blood pressure, or hypertension, is a serious health problem. Over time, it causes blood vessel damage that can lead to heart disease, kidney disease, stroke, and other problems. Hypertension sometimes is called the silent killer because, by itself, it produces no symptoms. If you don’t get your blood pressure checked regularly, hypertension could go unnoticed and untreated for years.
High blood pressure and diet
Your diet plays a big role in whether you have high or normal blood pressure. Dietary recommendations for lowering blood pressure, such as the DASH (Dietary Approaches to Stop Hypertension) diet, include reducing your intake of fat, sodium, and alcohol. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and magnesium. In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables.
- Leafy greens - Foods high in potassium give you a better ratio of potassium to sodium. Improvements in this ratio can help with lowering blood pressure. Leafy greens like romaine lettuce, arugula, kale, turnip greens, collard greens, and spinach are high in potassium. Try to opt for fresh or frozen greens, as canned vegetables often have added sodium.
- Berries - berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that by consuming these compounds may prevent hypertension, and possibly help to reduce high blood pressure as well. Blueberries, raspberries, and strawberries are easy to add to your diet. Put them on your cereal every morning. Keep frozen berries on hand for a quick and healthful dessert.
- Potatoes - potatoes are high in both potassium and magnesium, two minerals that can help to lower your blood pressure. They are also high in fibre, which is necessary for an overall healthy diet.
- Beetroot – Study has shown that patients with high blood pressure saw significant improvements in blood pressure from drinking beetroot juice. The study authors concluded that it was the nitrates in the juice that brought down the participants’ blood pressure within just 24 hours.
- Skim milk - the DASH diet recommends increasing the amount of calcium-rich foods that you eat. Skim milk is an excellent source of calcium and is low in fat, another important element of a diet for lowering blood pressure.
- Oatmeal - high-fibre, low-fat, and low-sodium foods are just what you want for lowering your blood pressure, and oatmeal fits the bill. Oatmeal for your breakfast is a great way to charge up for the day. On its own, oatmeal can be bland, but refrain from adding too much sugar. Instead, add fresh or frozen berries to sweeten it up, and maybe just a touch of honey.
- Bananas - bananas are a great way to add potassium to your diet. Adding foods that are rich in this mineral to your diet is better than taking supplements, and it’s easy. Slice a banana into your breakfast cereal or oatmeal, or take one to work every day for a quick, easy, and inexpensive snack.
You will be amazed at how many health problems ie hypertension, irritable bowel syndrome and leaky gut can be kept under control through what you eat. Healthy eating is equal to a healthy lifestyle which ultimately results in a better quality of life!
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