7 Dietary Changes For Controlling Hypertension

Hypertension is one of the life style induced diseases that affect one in four people. Unfortunately hypertension has no symptoms and almost half of the people with the condition are not treated.

Untreated hypertension can lead to serious consequences like damage to blood vessels that may lead to heart failure, kidney disease and stroke. Visiting the doctor regularly for checkups and maintaining a healthy life style can go a long way in preventing hypertension and those who are already affected can benefit by avoiding, delaying or controlling the intake of drugs.

Dietary Changes For Hypertension

Cut On Caffeine Intake

Though researches have not proved it but experts believe that caffeine creates a sudden spike in your blood pressure levels. Cutting on caffeine can help you in stabilizing your blood pressure levels and reducing them to a certain level. You can also check if caffeine lets your blood pressure racing. Take note of your blood pressure before consuming coffee and after 30 minutes of finishing your cup, check your blood pressure again. If it rises by 5 or 10 points then it indicates that you are sensitive to caffeine levels.

Include Potassium In Your Diet

Consuming potassium rich food has shown improvement in blood pressure levels of people suffering from hypertension. Potassium can lessen the ill effects of sodium in our body. Try to include potassium rich foods in your diet on a daily basis.

Bananas, dark leafy vegetables, white beans, dried apricots, yogurt, fish, avocado, etc. are good sources of potassium. Do not take supplements. They can be counterproductive.

Calcium

Another vital mineral for body, calcium is crucial for a healthy living. Though it has not been proved that calcium controls high blood pressure levels but researchers have found out that populations with low calcium levels are more prone to acquire hypertension. Consuming 3-4 servings of calcium rich foods like skimmed milk, low fat yogurt, cheese, etc. will ensure fulfillment of daily requirement of 1000 mg of calcium on daily basis for adults in the age group of 19 to 50 and 122 mg for people over 50 years of age.

DASH Diet

Dietary approach to Stop Hypertension (DASH) is recommended by American Heart association and National Cancer Institute.

Source: http://www.pennmedicine.org/health_info/hbp/hbp_step9.html

This diet lays emphasis on eating twice the average amount of fruits, vegetables, complex carbs and low fat dairy products. This pattern is low in fat, saturated fat, cholesterol and sodium and is higher in potassium, magnesium and calcium.

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Garlic

Garlic has shown a positive impact on people with high blood pressure levels. It has not only proved beneficial in controlling blood pressure but is also known as a good agent for controlling high cholesterol levels and reducing some cancers in body.

Magnesium

People with low levels of magnesium have again shown risk of acquiring hypertension faster. Though you need not take supplements of magnesium but ensuring sufficient levels of magnesium intake through diet will be helpful.

Nuts, seeds, dried peas, green leafy vegetables; beans are good sources of magnesium. Including these foods in daily diet is a sure way to get magnesium.

Reduce Sodium In Diet

Sodium has been linked with water retention and consequently to high blood pressure levels. Reducing sodium in your diet on a permanent basis will go a long way in controlling your blood pressure levels. Read the labels on food products carefully, do not sprinkle salt on salads and fruits, include herbs to add to the taste and stay away from junk food.