7 Best Food for People with Hypertension — Hypertension, or high blood pressure, is a common condition that affects millions of people worldwide. The fact is hypertension cannot be cured; however, it can be controlled. While medication can be effective in controlling hypertension, there are also lifestyle changes that can help to manage the condition.
One of these changes is to adjust your diet to include foods that are beneficial for people with hypertension. A healthy diet is essential for lowering blood pressure and maintaining optimal levels. Research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, may reduce your blood pressure levels
Green Leafy Vegetables
Green leafy vegetables such as spinach, kale, collard greens, and arugula are packed with nutrients that are beneficial for people with hypertension. These vegetables are rich in potassium, which can help to lower blood pressure by counteracting the effects of sodium. They are also a good source of magnesium, which can help to relax blood vessels and improve blood flow.
Green leafy vegetables are also low in calories and high in fiber, making them a great healthy diet. They can be eaten raw in salads or cooked in a variety of dishes, such as stir-fries, soups, and stews.
Fruits
Fruits are another great food option for people with hypertension. They are rich in vitamins, minerals, and antioxidants that can help to improve overall health and reduce the risk of heart disease.
Some of the best fruits for people with hypertension include bananas, oranges, kiwis, berries, and watermelon. Fruits are also a good source of potassium, but low in sodium and high in fiber, making them a great snack option for people with hypertension.
Red Rice or Brown Rice
Beside rich in magnesium and potassium, red rice and brown rice are also a good source of complex carbohydrates, which provide sustained energy and can help to reduce cravings for unhealthy snacks. They can be cooked and served as a side dish or used as a base for stir-fries, salads, and soups.
Salmon, Tuna, and Sardines
Salmon, tuna, and sardines are all great sources of omega-3 fatty acids, which have been shown to reduce inflammation and improve cardiovascular health. These fish are also low in saturated fat and high in protein.
Nuts and Legumes
Nuts and legumes are both perfect eaten as a healthy snack as it is great sources of protein and fiber. Some of the best nuts for people with hypertension include almonds, walnuts, and pistachios. These nuts are high in monounsaturated and polyunsaturated fats, which can help to improve cholesterol levels and reduce the risk of heart disease.
Some of the best legumes for people with hypertension include lentils, chickpeas, and black beans. They can be eaten in form of salads, soups, and stews.
Low Fat Yogurt
Low fat yogurt is a great source of calcium and protein, which can help to reduce blood pressure and improve bone health. Greek yogurt is a particularly good option as a base for smoothies and dips.
Dark Chocolate
This delicious and nutritious treat is rich in flavonoids, which can help to improve blood flow and lower blood pressure. It is also a good source of antioxidants, which can help to protect against oxidative stress and reduce the risk of heart disease.
Choose the varieties that are high in cocoa content and low in added sugar. A small square of dark chocolate can be enjoyed as a dessert or snack, but it is important to limit consumption to avoid consuming too many calories.
Beside the diet plan above, one of the most important things you can do to manage hypertension is to track it every day, measuring the success off your treatment and to spot trends that may indicate complications.
This monitoring can be done with your doctor, where you can see the number progress and consult how it should be followed up. Schedule your consultation and health examination with our internist dr. I Made Bayu Indratama, Sp. PD at BIMC Ubud Medical Centre via email at admin.ubud@bimcbali.com
