Hypertension: 5 Foods To Include In Your DASH Diet For Lowering BP
Ditching fried and salty foods and opting for more greens (high-fibre veggies), whole-grains fruits, nuts and low-fat dairy forms is recommended. All of this is a part of DASH Diet or Dietary Approaches to Stop Hypertension.
Hypertension (or high blood pressure) is a condition we are well aware of now. The condition is so prevalent that even the young are not spared. The condition is marked with elevated blood pressure levels – this occurs when the force of blood against the artery walls is too high. High BP could be due to an underlying disease or our poor dietary and lifestyle choices. A good diet can go a long way in managing your blood pressure levels. Ditching fried and salty foods and opting for more greens (high-fibre veggies), whole-grains fruits, nuts and low-fat dairy forms is recommended. All of this is a part of DASH Diet or Dietary Approaches to Stop Hypertension.
Since DASH Diet is also about healthy and clean eating, in some cases, it has also led people to lose some weight. According to studies, excess fat, especially around the belly, may prove harmful for your heart.
Hypertension Diet: Here are some foods you must include in your DASH Diet:
This mushy, easy-to-peel, easy-to-eat fruit is enriched with potassium, potassium helps negate the negative effects of sodium. Potassium acts a vasodilator that makes to urinate and expel excess sodium.
Another superfood replete with potassium. In addition to that, spinach is also a good source of heart friendly folate and magnesium. You can use spinach to make smoothies, salads, soups, sabzi, stews etc.
The deep red root vegetable is plump with heart-healthy nutrients, most significant being potassium. Every 100 grams of beetroot contains around 325 mg of potassium. Beetroot also happens to be a good source of fiber, folate (vitamin B9), manganese, iron and vitamin C. Drinka glass of beetroot juice everyday and see the results for yourself.
4. Low Fat Yogurt
According to a study, published in the American Journal of Hypertension, just two servings of yougurt per week may prove beneficial for those with high blood pressure. You can make a plethora of yogurt-based dishes like Greek yogurt, dips etc.
Almonds again are a good source of potassium. Moreover, they are also loaded with omega 3 fatty acids that are known to fortify heart naturally and manage cardiac ailments too.