Introduction:
If you have high blood pressure, you may be wondering what types of foods you should and shouldn’t eat. The good news is that there are plenty of delicious options available to you. In general, you should focus on eating lots of fruits, vegetables, and whole grains. You should also limit your sodium intake and avoid processed meats, sugary drinks, and excessive amounts of saturated and unhealthy fats. Keep reading for more detailed information about what to eat and what to avoid with high blood pressure.
Fruits and Vegetables:
- Tomatoes
- Watermelons
- Celery
- Beetroot
- Garlic
Fruits and vegetables are excellent choices when it comes to high blood pressure because they’re low in sodium and calories while being rich in nutrients like potassium, magnesium, and fiber. Research has shown that a diet rich in these nutrients can help lower blood pressure by up to 11 mmHg. Furthermore, fruits and vegetables are a great source of antioxidants which can help reduce inflammation throughout the body. Try to incorporate a few servings of these foods into your diet every day.
Whole Grains:
- Oats
- Quinoa
- Brown Rice
- Barley
Whole grains are another great option for people with high blood pressure as they’re also low in sodium and calories while being rich in important nutrients like magnesium, fiber, and potassium. In fact, a diet rich in whole grains has been shown to reduce blood pressure by up to 8 mmHg. Whole grains are also a good source of B vitamins which are important for maintaining a healthy cardiovascular system. Make sure to include at least three servings of whole grains in your daily diet.
Processed Meats:
- Bacon
- Ham
- Sausages
Processed meats are one of the worst things you can eat if you have high blood pressure as they’re often high in sodium, saturated fats, and unhealthy additives. These substances can all contribute to an increase in blood pressure. In fact, studies have shown that eating just 50 grams of processed meat every day can increase your risk of developing hypertension by 42%. It’s best to avoid processed meats altogether or at least limit your consumption to small occasional servings.
Sugary Drinks:
- Sodas
- Fruit Juices
Sugary drinks are another food that you should avoid if you have high blood pressure as they can cause a dramatic spike in your blood sugar levels. When your blood sugar levels rise too quickly, it puts extra strain on your heart and vessels which can lead to an increase in blood pressure. Studies have shown that drinking just one 12-ounce soda every day can increase your risk of developing hypertension by 35%. It’s best to stick with water or unsweetened beverages when possible.
Conclusion:
High blood pressure is a common condition that affects millions of Americans every year. If you have high blood pressure, it’s important to be mindful of the types of foods you’re eating. In general, you should focus on eating lots of fruits, vegetables, and whole grains while limiting your intake of processed meats, sugary drinks & beverages ,and excessive amounts of saturated & unhealthy fats. By following these dietary instructions ,you will help keep your blood pressure under control.
