Blood pressure management with diet – Foods to eat and avoid with hypertension  |  Photo Credit: Representative Image
- Hypertension can put people at risk of kidney, heart, and brain diseases
- Dietary changes along with lifestyle alterations can help manage blood pressure levels
- Here are some foods that you must add to your diet and avoid if suffering from hypertension
New Delhi: The World Health Organisation (WHO) estimates that 1.3 billion people across the world suffer from hypertension. This condition is more prevalent in countries with low and middle income. Hypertension is marked by the condition where the systolic range is ≥140 mm Hg and the diastolic range is ≥90 mm Hg. There are several factors that may put a person at risk of hypertension, some of which include lack of physical activity, obesity, unhealthy diet and lifestyle, and being overweight. One of the primary treatment and prevention methods recommended by experts for hypertension is diet regulation.
Hypertension – What to eat
Here are some foods that you must add to your diet if suffering from hypertension:
- Berries: Include berries in your diet to avail their rich antioxidant properties for blood pressure management. Some common berries that you can include in your diet include strawberries, blueberries, and raspberries.
- Spinach: If you wish to get your daily load of calcium, magnesium, and antioxidants, you must include spinach in your diet. Also known as paalak, this popular green leafy vegetable can help manage blood pressure levels to great extents.
- Salmon: Omega-3 fatty acids are known for their anti-inflammatory properties and must be included in the diet. Kinds of seafood such as salmon, herring, and mackerel are a rich source of omega-3 fatty acids.
Hypertension – What to avoid
Here are some foods that you must avoid if suffering from hypertension:
- Processed foods: Foods such as pizza, canned foods, ready to eat meals, and cakes fall under the category of processed foods. They must be avoided as they are a source of trans and saturated fats and can contribute to an increase in LDL, or the ‘bad cholesterol levels.
- Red meat: Consumption of red meat must be limited to promote blood pressure management because they are a source of saturated fats. Some common kinds of red meats include beef, pork, goat, and lamb.
- Pickles: Almost every meal in India includes achar as an integral part of it. However, when suffering from hypertension, one may have to limit the pickle consumption as it is made after the process of fermentation, a food preservation method that requires the use of salt and sugar.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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