Research shows that fixing the diet can impact hypertension—both in the short term and in the long term. In fact, the first approach of a General Physician in Lahore is always going to be management of hypertension through dietary and lifestyle modification before medication can be added to the mix. So, what should you eat for hypertension? Read on to find out:
What to eat for hypertension?
Firstly, it’s important to know what your daily eating habits are like. For this purpose, a food diary, kept even for a week can be really helpful. A food diary can shed light on what foods you need to incorporate in your daily diet and which foods you need to avoid.
Avoid salt as just lessening the intake of sodium in the everyday life can significantly improve the blood pressure. Blood pressure can be reduced by 5 to 6 mm of Hg by monitoring the salt intake alone. Adults should aim for 1500 to 2300 mg of sodium a day (roughly about 2/3 teaspoon). Most people consume sodium through processed foods. Start reading food labels to know exactly how much salt you are taking in and cut back on processed foods. It is okay to start easing into the idea of low salt diet instead of suddenly cutting back. You should also look into flavoring your food through herbs and spices instead of excessive salt.
Berries have compounds known as anthocyanins, of the flavonoid family which significantly lower blood pressure. The highest concentration of anthocyanins is present in strawberries and blueberries, and they should be eaten daily, as a snack or after meals to reduce blood pressure.
Add potassium rich foods to the diet as potassium lessens the effect of sodium on the blood pressure. Consider adding potassium rich foods, rather than reaching for supplements that have potassium in them. Some potassium rich options include bananas, which are great for the digestive system as well. One medium sized banana contains about 422 mg potassium, and the aim of an adult with average weight should be to consume 4700 mg of potassium daily. Other potassium-rich options include: sweet potatoes, beans, tuna, mushrooms and cantaloupe.
Citrus fruits have a magical effect on the blood pressure. The citric acid and flavonoid content of these fruits can lower the systolic blood pressure significantly, as seen in a five-month-long study with Japanese women. You can eat an orange, or have orange juice daily to have the health benefits associated with this fruit.
Salmon is an excellent source of omega-3 fatty acids which are not only good for the blood pressure but also have other heart health benefits. Fatty fish like salmon have compounds which reduce the levels of vasoconstrictors like oxylipins which increase the blood pressure. Additionally, consumption of fatty fish also reduces the inflammation in the body.
Beans and lentils are rich in potassium and magnesium, both of which combat the effect of sodium on the body. Many studies back up the effect of these minerals on the systolic blood pressure.
For the optimal control of blood pressure, dietary and lifestyle changes along with pharmacological therapy as directed by General Physician in Karachi is important, so check-in with your healthcare provider on how you can make your health better through food.