When your heart beats, it pumps blood throughout your body to provide the cells with the nutrients, including oxygen and energy, that they require. When the blood flows, it presses against the walls of the blood vessels and causes them to move. Your blood pressure is the source of the force behind this pushing.
When your blood pressure is too high, it puts more pressure on your heart and the blood vessels all over your body. This condition is referred to as hypertension or high blood pressure. Over the course of time, it can result in a variety of health issues, some of which include heart attacks, strokes, kidney disease, and some types of dementia.
It is estimated that a third of adults in Nigeria have high blood pressure; however, many people are unaware that they have the condition. Because it does not typically cause any symptoms, getting your blood pressure checked is the only way to determine whether or not you have the condition.
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10 Healthy Diets For High BP Patient
Patients with high blood pressure have a responsibility to take care of their health by adhering to particular measures; they need to appropriately manage their condition in order to stop it from getting worse. As a result, the following are some healthy diets for high BP patient.
1. Garlic
Garlic contains a chemical called allicin, which, according to the National Institutes of Health (NIH), has the potential to help lower blood pressure. When garlic is chopped or crushed, allicin is released into the air. However, due to the lack of data on the effectiveness of garlic supplements in treating hypertension, medical professionals do not recommend utilizing these products.
2. Sweet potatoes
The consumption of sweet potatoes, which are high in both potassium and magnesium, is a vital component of a diet aimed at lowering blood pressure. Additionally, sweet potatoes have a high fiber content, which is another health benefit for your cardiovascular system.
3. Bananas
The average banana contains roughly 420 milligrams of the mineral potassium, making them an excellent source of this nutrient. That’s around nine percent of the daily consumption that’s suggested for you. According to Prest, potassium is beneficial for the management of blood pressure, and research has demonstrated that diets low in potassium are connected with greater blood pressure. Bananas not only contribute a natural sweetness to smoothies, baked goods, and frozen treats, but they are also an excellent source of fiber. Peel and freeze mushy bananas when they start to go bad.
4. Berries
Nitric oxide is a gas that helps boost blood flow, which in turn helps lower blood pressure. Berries in generally, but blueberries in particular, are loaded with nitric oxide. According to the findings of a study that was published in March 2015 by the Academy of Nutrition and Dietetics, eating even less than an ounce of blueberries on a daily basis can help dramatically lower blood pressure.
5. Avocado
Creamy avocado is high in calcium, magnesium, and potassium. About 25 percent of your recommended daily dose of potassium may be found in just one avocado, which has approximately 975 milligrams of the nutrient.
6. Broccoli
Cruciferous vegetables, such as broccoli, are rich in all four of the magic components that help lower blood pressure: calcium, potassium, magnesium, and vitamin C. This makes cruciferous veggies an excellent choice for lowering blood pressure. According to a number of studies, diets that are high in cruciferous vegetables have been linked to decreased rates of heart disease as well as longevity.
7. Peaches and nectarines
Peaches and nectarines are like fruit relatives in that they have a lot of the same benefits, one of which is their high potassium content. Peaches and nectarines are also related to one another genetically. About ten percent of an individual’s daily required value can be obtained from eating a large peach or nectarine. Both the regulation of water levels inside the body and the elimination of excess sodium are aided by the presence of potassium.
8. Red bell peppers
Red bell peppers contain potassium and vitamin A, which aid to lower blood pressure. The fact that they are high in fiber and vitamin C also makes them a nutritious addition to hummus as a snack.
9. Dark chocolate
A study published in Heart in May 2017 found that eating flavonol-rich dark chocolate was associated with a reduced risk of developing cardiovascular disease. This comes as good news to chocolate lovers everywhere. According to the findings of the study, the flavonols present in dark chocolate contributed to the maintenance of good blood vessel function.
10. Olive oil
Although olive oil is heavy in calories, it provides numerous health benefits. The use of polyphenol-rich olive oil has been related to decrease blood pressure, particularly in women. Make olive oil your go-to cooking oil, and recent research suggests that replacing butter with olive oil may lower your risk of disease and death. “The recommendation is to stay away from fats that solidify at room temperature,” Bland says. “When they are included in your diet, they can increase your chance of developing high blood pressure.”
Conclusion
The best health recommendation for BP patients is to maintain a healthy diets. A healthy foods will not cure high blood pressure, but it will help to regulate it and battle its symptoms, allowing you to live a normal and healthy life.
