DIET FOR HIGH BLOOD PRESSURE

A healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.

Vegetarian Diet

Vegetarians, in general, have lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases. Vegetarian’s diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure.

Fiber

A high-fiber diet has been shown to be effective in preventing and treating many forms of cardiovascular disease, including hypertension. The water-soluble gel-forming fibers such as oat bran, apple pectin and guar gum. These fibers, in addition to be of benefit against hypertension, are also useful to reduce cholesterol levels, promote weight loss, chelate out heavy metals, etc.

Sugar

Sucrose, common table sugar, elevates blood pressure. Sugar increases the production of adrenaline, which in turn, increases blood vessel constriction and sodium retention. The diet should be low in saturated fat, sugar and salt. In general, a whole food diet emphasizing vegetables and members of the garlic/onion family should be consumed.

Reduce Salt and Sodium in Your Diet

A key to healthy eating is choosing foods lower in salt and sodium. Before the widespread availability of medication to control high blood pressure, people with serious hypertension had only one treatment option, a drastically salt-reduced, low-calorie "rice diet." Some people can significantly lower their blood pressure by avoiding salt.

A high potassium-low sodium diet reduces the rise in blood pressure during mental stress by reducing the blood vessel constricting effect of adrenaline. Sodium restriction alone does not improve blood pressure control; it must be accompanied by a high potassium intake.

Watch what you eat. Do not add additional salt to your food. If you have high blood pressure, avoid eating certain highly processed, overly salted foods, such as frozen pizza, canned salted vegetables, meals from fast-food restaurants, and the like. 

Beneficial Vegetables and Spices for Hypertension

A number of common vegetables and spices have beneficial effects in controlling hypertension. Incorporate these into your cooking. Alternately, you can make a tea or a vegetable soup. They are Celery, Garlic, Onion, Tomato, Broccoli, Carrot, and Saffron.

Assorted spices
Spices such as fennel, oregano, black pepper, basil have active ingredients that are beneficial in hypertension. Use them in your cooking.

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