Fit Recipes

Your guide to right eating
30-09-2018
Fitness Chef
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Foods that fight hypertension

Dealing with hypertension?

Hypertension is commonly known as high blood pressure and it can lead to serious complications if left untreated. It is a condition that causes blood to flow through your arteries exerting higher than normal pressure. It can damage your arteries and lead to stroke and heart disease.

The good news is hypertension can be easily treated with daily medication as prescribed by your doctor, along with lifestyle changes that include dietary changes and exercise.

The more natural way to control hypertension is making changes in your diet. Include more fibers, potassium, and low saturated fats in your diet. Here are foods to help fight hypertension and keep you eating well every day:

Whole grain foods: Whole grain foods are a rich source of fibre, magnesium, potassium and other essential nutrients that are needed to maintain a healthy and balanced diet. Grains include bread, cereal, and rice. Use brown rice instead of white rice and whole wheat bread instead of regular white bread.

Garlic: Garlic helps to fight against blood pressure as garlic acts as a blood thinner. A compound having anti-bacterial and anti-fungal properties named as allicin in garlic helps to fight against the diseases that are caused due to high blood pressure like heart disease and stroke. It also helps to lower the cholesterol levels.

Flax seeds: Add ground flax seeds to whatever you eat. These are rich in fibers and omega-3 fatty acids. It helps to lower cholesterol levels and controls help blood pressure.

Bananas: Bananas are the richest source of potassium and also help to restore blood sugar levels. Bananas are not only delicious but also help to reduce the risk of stroke and heart disease.

Vegetables and fruits: Tomatoes, carrots, broccoli, sweet potatoes, green and other vegetables are full of fibers, vitamins, and minerals such as potassium and magnesium.

Fruits: Fruits like apple, bananas, pears, citrus fruits also have all the nutrients like vegetables.These contain ample antioxidants that help to keep your heart healthy and blood pressure normal.

Nuts, seeds, and legumes: Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They are also full of fiber and phytochemicals, which help to protect against cardiovascular disease.

Fats and oils: As fats help to absorb essential vitamins to develop your immune system, they are also required in small quantities. But too much fat increases the risk of heart diseases, diabetes, and obesity. Avoid saturated fat and trans-fat found in processed foods like crackers, baked goods, and fried items as they raise your blood cholesterol and increase your risk of coronary artery disease. Limit the use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with palm and coconut oils.

Sweets: You don't have to avoid sweets entirely. Just choose the right sweets with low fat such as fruit ices, jelly or low-fat cookies.


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