High Blood Pressure Diet

 

When you suffer from a high blood pressure condition, you need to alter your previous diet and adopt a new one to lower and regulate high BP.

 

Exclusion of all sodium and salt and checking of processed foods for the same are the main features of a high blood pressure diet.

 

You have to concentrate on a specific diet that is rich in nutrients famed for reducing high blood pressure.

 

Therefore you need to include food items rich in omega 3 fats which contain alpha linolenic acid. Omega 3 fatty acids prevent blood platelets from forming clumps and thus prevent heart attacks.

 

Food items rich in omega 3 fatty acids are tuna fish, trout and salmon.

 

Garlic helps to reduce high blood pressure in victims of hypertension because of its purifying and blood thinning properties.

 

You also need to increase your intake of soluble fiber found in food like citrus fruits, rice bran, barley, peas, beans, legumes, oats, along with other high fiber food like whole wheat products like brown bread, brown rice, leafy vegetables etc.

 

The other high BP reducing nutrient is potassium found in quinoa, potatoes, tomatoes, pomegranates, beets, avocados.

 

To dilate the constricted blood vessels and allow free flow of blood, you also need to increase your intake of magnesium, the best sources of which are barley, quinoa, almonds, amaranth, Brazil nuts, sunflower seeds, oysters, pumpkin seeds, chocolate, avocados and spinach.

 

The other nutrient that you need to include in your diet is vitamin C that can dilate the blood vessels and allow more blood to pass through and make the arteries more flexible. It is also beneficial to eat a vitamin C rich diet because it nourishes the skin and boosts your immunity.

 

Rich sources of vitamin C are citrus fruits like oranges, limes, lemons, sweet lemons, water melons, melons, strawberries, blackberries, blueberries, raspberries, kiwi fruits, guava, pine apples, potatoes, tangerines, red peppers, cabbage.

 

Apart from these, your cooking medium should be very small doses of olive oil or rice bran oil or Soya oil or canola oil. Stay away from sun flower oil.

 

Maintain a healthy diet for a healthy life.