- Uncontrolled blood pressure can lead to many health problems.
- A little attention can be paid to diet to control high blood pressure.
If you have high blood pressure, you must eat a fast diet. The Dash Diet primarily promotes the consumption of seeds, good quality fats, whole grains, colorful fruits and vegetables that contain antioxidants and flavonoids. Also, it is important to control the amount of salt when cooking. So be sure not to add too much salt to your diet and limit your salt intake to 2 to 3 milligrams per day (less than a teaspoon).
To control blood pressure, you should include these five foods in your diet:
A recent clinical study found that millet or foxtail millet can significantly control high blood pressure. That is why it is better to prepare dishes with millet. You can make millet in the form of kichadi and eat it with walnut curry and rasam, or you can make idli and payasam with millet.
2. Green leafy vegetables
There is nothing better than vegetables for health. Carotenoids act as antioxidants and remove toxins from your body. Spinach, amaranth, Mexican mint, and coriander are good sources of iron. Its antioxidants and nitrates are ideal for people with high blood pressure. The important thing to remember is that green leafy vegetables should be eaten cooked, as raw ones contain additional sodium and oxalate.
3. Fruits like orange, strawberry and mango
These fruits are especially good to eat as they contain vitamins and minerals like potassium that help lower blood pressure. Therefore, eating a local fruit a day keeps your blood pressure at a healthy level. As a good source of potassium, bananas are a good alternative to these fruits, which are an antidote to high sodium levels.
4. Fish and chicken
Fish is rich in omega-3 fatty acids and some vitamins and minerals, which help lower blood pressure and reduce inflammation in the body with the help of omega-3 fatty acids. Also, chicken is a good source of protein, which helps maintain a healthy weight and good satisfaction. Therefore, chicken and fish that are eaten twice a week in the form of curry or soup are not harmful to health.
5. Flaxseed (linseed)
High blood pressure can be reduced by consuming dry roasted flax seeds or flax seeds powder weekly. The best way to do this is to add a teaspoon of flax seeds to your fruit bowl or add a tablespoon of flax seeds powder to a bowl of yogurt.
Fewer than 1 in 5 people with high blood pressure have this problem under control. Therefore, simple changes in diet, sleep cycle, and physical activity can be very beneficial in controlling blood pressure. As the country battles the Kovid epidemic, everyone is under great pressure and anxiety. Focusing on our diet and lifestyle is even more crucial during these times.
These foods can be noticed during the rainy season.