30 – High blood pressure diet

What should a person with high blood pressure problem include in their diet and what they should avoid completely?    Not given as medical advice 

This will help you to know foods that can normalize your blood pressure and certain foods that can elevate your blood pressure. How gaining weight can increase your blood pressure and how losing weight can lower your blood pressure.

When it comes to prevention and management of high blood pressure what you EAT is very important. Consumption of heart friendly foods that are rich in potassium, magnesium and calcium mineral will go a long way in normalizing your elevated blood pressure.

High Blood Pressure Diet should include:

  1. VEGETABLES: Consume fresh green leafy and vegetables of different colours that contains magnesium, potassium and calcium. Good examples are: cabbage, carrot, water leaf, milk thistle dandelion, garlic, onion, etc

  2. FRUITS: The following fresh or frozen fruits are good for your health. They are: strawberry, avocado, orange, lime, banana, and so on.

  3. GRAINS: Eat whole grain that are high in fibre like: wheat, maize/corn, millet, brown rice, wheat bread.

  4. SEED AND NUTS: They’re rich in fibres and minerals that are heart friendly and increase your HDL ( that’s good cholesterol) levels. Good sources include: sesame seeds, peanut (popularly known as ground nut in Nigeria boiled without salt), flax seeds, et cetra.

  5. OIL AND FAT: We need some fat in our diet but we need less saturated fat. This is because some saturated fats can increase cholesterol in the blood, there by increasing your risk of heart diseases and stroke. The healthier saturated fat are: olive oil, vegetable oil, rape seed oil, as well as spread made from these oils and nut butter. The less healthy oil which must be taking in moderation are: red oil (palm oil), coconut oil, olive oil, butter, and so on. The Unsaturated fats protect your heart.

  6. PROTEIN: from plant sources are soy beans, lentils, pigeon peas, etc. Animal sources include: goat meat, chicken, egg (must be eating in moderation so as to not raise your blood pressure). Fish such as tuna, sardines, salmon, herring and cold water fishes. Fish contains omega-3 fatty acid that reduce blood pressure and must be eating in moderation.

  7. FERMENTED FOODS: Are rich in prebiotics that are beneficial that play an important role in maintaining gut health. Eating prebiotics can have a modest effect on blood pressure. Good examples of fermented foods to add in your diet include: natural yogurt, kimchi, apple cider vinegar, miso, tempeh, kombucha.

  8. DIARY PRODUCTS: Consume the ones that contains less fat like wheylite, skimmed milk (low fat milk) and yogurt.

  9. HYDRATION: Keep your body hydrated by drinking water as your body can take.

  10. EXERCISE: You need to regularly exercise your body for blood to flow properly in your vessels and prevent formation of plaques in the inner walls of your arteries. Regular physical activity for 30 minutes most days of the week can bring your blood pressure to safer levels. Some good examples of aerobic exercise you may try to lower your blood pressure include: walking, jogging, cycling, swimming or dancing. In addition, it is very important you are consistent with your exercise. If not your blood pressure can raise again. Don’t stress yourself too much to avoid temporary insomnia. You can read Foods And Drinks That Worsen Insomnia. Losing a small amount of weight even if you’re over weight or obese can help reduce your blood pressure. Blood pressure increases as weight increase. Being over weight can also cause disrupted breathing while you sleep (sleep apnea) that further raise your blood pressure. Apart from reducing your weight. Your waistline is important as well. Carrying too much around your waist line can put you at greater risk of high blood pressure.  Apnea (BrE: apnoea) is the cessation of breathing. During apnea, there is no movement of the muscles of inhalation, and the volume of the lungs initially remains unchanged.

However, men are at higher risk, if their waist measurement is higher than 40 inches (102 cms). Women are at risk if their waist measurement is higher than 35 inches (89 cms). These figures differs among races. Let your doctor tell you about the healthy waistline measurement for you.

What You Must Completely Avoid in Your Diet.

  1. Avoid canned vegetable that are high in sodium (salt), in creamy sauces and fried ones that can raise your blood pressure.

  2. Stay clear of canned or frozen fruits that contains added sugar.

  3. Limit consumption of white bread, biscuits, cakes, etc

  4. Avoid peanut or ground nuts that contains salt.

  5. Fat and oil you must avoid are: lard, bacon fat, cotton seed oil, margarine made with hydrogenated oil.

  6. Avoid red meat, fried chicken, fried egg, fried soy beans snack, any fried foods and oily foods.

  7. Avoid full fat milk, cheese and other diary products that are high in fat.

  8. Avoid foods that contains excess sodium or SALT. They raise blood pressure and makes your body retain water. It causes OEDEMA – swelling of feet and other undesirable health conditions. You may also read High Blood Pressure Treatment if you want to have more knowledge on this.

Finally, managing your high blood pressure is something you must not stop. Always take your medication with your doctor advise. Eat foods that maintain normal blood pressure and avoid the ones that can elevate your blood pressure.