Foods to reduce and control blood pressure

Hypertensives are often concerned about what not to eat and a reduction in sodium intake is often the most primary approach. But, is that enough? What about the foods that you should be eating that can actually help to lower blood pressure? Yes, there certainly are such foods, which have been evidenced to lower blood pressure. Let’s discuss more about them.

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High blood pressure can be worsened by the intake of certain food items, which are:

• Sodium
  Quite sure you were already aware of this one. Salt or sodium consumption and hypertension have always been foes and there have been innumerable studies to support this relationship. Keeping this in mind, the American Heart Association has recommended consuming not more than 1500mg of sodium per day. It is best that you avoid adding excess salt as a seasoning to your food. You can instead opt for some olive oil and herbs like garlic, which may be helpful.

• Cheese, pickles, sauces and processed foods
  If you are a hypertensive, it is advisable to consume light, homecooked meals since store-bought and packaged foods often have a higher sodium content than anticipated. Same goes for pickles and sauces, which are highly preserved with salt. Also, some cheeses have a high salt content. So, keep your consumption in check. It is recommended to opt for low-fat, sodium-free cheese like cottage cheese, if you are hypertensive.

• Alcohol
  Alcohol has long been established as a beverage that has been associated with high blood pressure. Moderating alcohol intake is recommended if you cannot do away with its consumption because alcohol intake and blood pressure has been found to have a dose-dependent relationship. This means that a reduction in your alcohol intake will most likely be accompanied by a reduction in blood pressure, as also evidenced by various studies.

• Red meats
  A number of studies have supported vegetarianism for lowering blood pressure. Thus, it is recommended to reduce the consumption of non-vegetarian foods, especially red meats like pork and buff, which have been recognised as a risk factor for several cardiovascular disorders including hypertension.

• High-fat foods
  Researchers have suggested that calorie reduction determines an ideal approach for the reduction of blood pressure and weight management has been defined as an effective strategy. Independent studies suggest that obesity is a significant risk factor for hypertension, especially in Indians. So, consumption of foods high in fat is inadvisable as a protective measure.

• Simple carbohydrates
  Eating too many carbohydrates can lead to an increase in weight, which has a direct relationship with hypertension. Other than this, studies have also suggested substituting simple carbohydrates with complex carbohydrates for keeping blood pressure in check. This implies that you must reduce the intake of naan bread, samosa, kachori, bhathuras and refined flour sources to manage hypertension.

• Coffee
  Caffeine intake has been associated with high blood pressure. So, you must keep your daily consumption in check.

• Liquorice
  The use of liquorice has been suggested to be potentially harmful in hypertensive individuals.

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Since there is a specialised diet for hypertensives, it is only right to discuss it before proceeding on to specific dietary components. The DASH (Diet Approach to Stop Hypertension) approach focuses on increasing the intake of fresh fruits and vegetables in your diet to almost double the amount consumed prior. Consumption of low-fat dairy and complex carbohydrates is also doubled.

There are several ways you can add more fresh fruits and vegetables to your diet, ranging from salads to stirred veggies and healthy sandwiches. You can make the use of olive oil or other healthy oils as a salad dressing, which would also ensure the inclusion of healthy fat sources in your diet. Healthy fats also have a role in blood pressure improvement by reducing the risk of atherosclerosis and arterial narrowing. Concerning carbohydrates, the inclusion of complex sources such as quinoa, oats and multigrain rotis as opposed to simple and refined sources like maida has been recommended.

But, why exactly must you follow the DASH diet?

In a study conducted on stage 1 hypertensive patients, it was reported that the DASH diet along with limited intake of sodium significantly assisted in lowering blood pressure. The results were found to be comparable to that of anti-hypertensive medications. What better than reducing blood pressure naturally, without having to rely on medications?

Furthermore, when compared with other diets like a low-fat diet, the DASH diet demonstrated better results and catered to a quicker reduction in blood pressure. So, maybe it’s time that you make some changes and adopt a healthier lifestyle for managing your blood pressure.

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