Manage Hypertension with minor Dietary Changes!

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Manage Hypertension with minor Dietary Changes!

Manage Hypertension with minor Dietary Changes!

Is it really possible to manage hypertension with dietary changes?

Yes, it is very much possible! Read further and join us in a healthy lifestyle.

Hypertension or more commonly known as High Blood Pressure is a common ailment these days. It is not only affecting elderly but younger generation of age group 30+ also. High Blood Pressure is the root cause of life-threatening diseases such as heart attack, heart or kidney failure.

What should be normal blood pressure?

A normal blood pressure reading is 120/80, such that 120 signify systolic pressure and 80 signifies diastolic pressure. Doctors diagnose blood pressure reading between 120/80 – 139/89 as pre-hypertension condition while 140/90-159-99 as Stage 1 Hypertension and reading above 160/100 as Stage 2 Hypertension. Though doctors recommend medicines to manage hypertension, but many nutritionists as well as doctors believe that diet habits and lifestyle play a major role in managing the hypertension condition.

Doctors and health researchers across the globe confirm that high intake of sugar directly impacts the blood pressure and leads to hypertension. Let us look at some of the highly recommended dietary changes for controlling the hypertension condition.

1. Reduction of Excessive Carbohydrates

Some of the most common constituents of our diet are high-carbohydrate foods which lead to high glucose level in the body. This high glucose level directly affects the treatment for hypertension and accentuates the hypertension condition. First modification in one’s dietary routine should be reduction in the foods having high carbohydrate content such as refined grains, sugar, soda, juices, and artificially-sweetened sugar drinks.

2. Increase intake of dairy products

The dairy products provide calcium as well as Vitamin K2. This vitamin K2 is the unconventional and less known vitamin that helps in treatment of hypertension condition. In case one has dairy products allergy then they can replace this with the right multi-vitamin substitutes in their daily diet.

3. Increase consumption of beneficial minerals and vitamins

Sodium should be restricted for someone with hypertension condition. Doctors and nutritionists suggest one should include minerals and vitamins such as potassium, magnesium and calcium in their diet. Some food items may conflict in terms of high carbohydrate content, so you should not go too low on carbohydrate foods such as starchy vegetables such as white & sweet potato, fruit such as banana. These food items are good source of potassium, magnesium and calcium.

4. Ensure to include fatty fish in diet

Fatty fish contains omega -3 fats which are known for its characteristic capability to manage hypertension condition. There are fish-oil supplements also available in the market but they are may lead to cardiovascular diseases. Apart from the omega-3 fats, fatty fish include minerals such as potassium. It is recommended to include fatty fish such as salmon, sardines, halibut, and mackerel which help in managing the hypertension condition as well as cardiovascular disease.

5. Increase intake of beet in your diet

High nitrate content helps in supporting vasodilation, which in turn reduces blood pressure condition. This high nitrate content is naturally present in beet, fennel, celery, parsley, spinach, and lettuce. Out of all these, Beet juice has proven the best source of managing the hypertension condition.

6. Make Herbal Tea part of your day

Though too much of tea is not recommended, but following options of herbal tea help in managing the risk.
– Hibiscus Tea
– Hawthorn Tea
– Gotu Kola Tea
– Oolong Tea
– Green Tea

It is medically proven that minor dietary changes, as listed above, are highly recommended for someone suffering with this condition.

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