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Although it may be genetic, high blood pressure is a condition that can affect your body and potentially cause heart attacks and strokes. If you’re dealing with high blood pressure, chances are your doctor has tried to offer you ways to lower it, such as developing exercise routines and adjusting what you eat and drink. It is possible to lower your blood pressure. However, it is important that you follow specific diets to lower your risk.
- 1 What To Eat During Low Blood Pressure
- 2 Astonishing Supplements That Helps To Regulate Hypertension
- 3 Infographic: What To Know About Blood Pressure
What To Eat During Low Blood Pressure
One diet in particular was actually intended to help lower blood pressure. According to Amy Goodson, MS, RD, CSSD, LD, author of
Low Blood Pressure Diet: What To Eat To Help Raise Low Blood Pressure
“The DASH diet, or Dietary Approaches to Stop Hypertension, is designed to help people with high blood pressure lower it,” says Goodson. “High blood pressure is a risk for cardiovascular disease, the number one killer of men and women in the US. So improving blood pressure is necessary for your heart.”
According to Goodson, the diet includes foods rich in calcium, potassium and magnesium. These nutrients can help lower blood pressure and are also low in sodium, saturated fat and added sugars. It also includes limiting sodium intake to between 1,500 and 2,300 milligrams per day.
The DASH diet also encourages eating lean proteins (such as fish, beans and poultry) daily, as well as multiple servings of healthy fat throughout the week. Healthy fats can include nuts, seeds and healthy oils.
“An important recommendation is to eat less than 2,300 milligrams of sodium per day,” says Goodson. “While that may sound like a lot, the truth is that processed foods, restaurant foods and fast foods have very high sodium levels. And in some cases, just one food item can give you more than 2,300 milligrams of sodium per day.”
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Goodson suggests cooking at home and seasoning your food with herbs and spices instead of salt, which will cut down on sodium.
In addition to reducing sodium intake, someone following the DASH diet should also regularly limit saturated and added sugars. In addition to diet, they should also exercise, as exercise can also help lower blood pressure.
If you don’t know what you can eat on the DASH diet, Goodson recommends some specific foods and portions (since the intake is 2,000 calories per day).
“The DASH diet recommends eating 4 to 5 servings of vegetables per day,” says Goodson. “Vegetables are high in nutrients and do not contain sodium, which often contributes to high blood pressure and therefore unhealthy blood circulation.”
Astonishing Supplements That Helps To Regulate Hypertension
One of the recommendations of the DASH diet is to eat foods rich in potassium. Some examples are fruits such as Medjool dates, bananas, berries and avocado.
“The goal is to consume four to five servings per day with this diet, with a serving of fruit consisting of one medium fruit, half a cup of chopped, one cup of berries or one-fourth cup of dried fruit,” says Goodson. .
The DASH diet also says that calcium may help lower blood pressure and improve circulation. It is recommended to eat three servings of low-fat dairy a day as this can help provide the calcium you need.
Whole grains provide essential dietary fiber, which is important for lowering cholesterol levels and helping your body control blood sugar levels.6254a4d1642c605c54bf1cab17d50f1e
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“The goal is to eat 6 to 8 servings of whole grains, with a serving being 1 slice of bread or half a cup of cooked grain such as rice,” says Goodson.
Kayla Garritano graduated from Hofstra University, where she studied journalism and double minored in marketing and creative writing. Read more about Kayla
Copyright 2024 Galvanized media. All rights reserved. Eat This Not That is part of the Dotdash Meredith Publishing Family. Hypotension is a heart-related condition that refers to low blood pressure. In most cases, hypotension can cause few to no symptoms. However, in severe cases, low blood pressure can be life-threatening.
Like most acute conditions, low blood pressure can be cured through proper diet, regular exercise and a healthy lifestyle. Superfoods have received a lot of attention in recent years due to their many benefits to the human body. In this article, we discuss some superfoods that have been proven to increase low blood pressure.
What Is Blood Pressure?
Coffee is a superfood drink with several benefits. Coffee promotes immediate spikes in blood pressure. This makes it an ideal superfood if you want to quickly raise your blood pressure.
Eggs are a great source of folic acid, vitamin B12, iron, protein and several other nutrients directly linked to improving blood pressure. In fact, eggs can be helpful in improving other heart-related conditions such as anemia, etc.
Dairy products are a great source of vitamin B12, folic acid and protein for vegetarians. All these nutrients help increase low blood pressure.
Raisins are a great addition to your diet, whether you have hypotension or hypertension. Raisins are rich in potassium and antioxidants, making them ideal for your diet.
Dash Eating Plan
Nuts are a great source of nutrients that help raise blood pressure. Nutrients like folic acid, iron, potassium, etc. are abundant in nuts and help increase blood pressure.
Green leafy vegetables refer to the cruciferous vegetable group. This vegetable group includes broccoli, spinach, kale, lettuce, cauliflower, cabbage, etc. They are a great source of iron, folic acid and water.
Legumes refer to various types of lentils, chickpeas, beans, and so on. Legumes are a great source of folic acid, iron and many other nutrients that help increase low blood pressure.
Organ meats such as livers are often very rich in a variety of nutrients. Organ meats are rich in vitamin B12, iron, protein and several other nutrients that help increase low blood pressure.
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Fatty fish such as salmon and tuna have several benefits for the body, including an increase in blood pressure. Fatty fish has been directly linked to improving overall heart health. They are also rich in omega-3 fats that can improve the absorption of vitamin B12.
Chicken is a great source of protein, vitamin B12 and several other nutrients that increase blood pressure. Poultry food can be essential to the daily diet of someone with low blood pressure.
Olives are a great source of vitamin E, copper, iron and several other nutrients that increase blood pressure. They can also be added to your diet as olive oil.
In short, your diet alone can significantly improve your blood pressure. In addition to these foods, we also encourage you to incorporate exercise into your routine. By exercising regularly, these useful nutrients are better absorbed. Also avoid drinking and smoking, as this can reduce your body’s ability to absorb these beneficial nutrients.
Infographic: What To Know About Blood Pressure
Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. claims no responsibility for this information. A white circle with a black border around a chevron pointing upwards. It says ‘click here to return to the top of the page’.
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Good Foods To Combat High Blood Pressure
Corner Down Icon An icon in the shape of a corner pointing down. Seeds, nuts and beans are all part of a healthy diet that can help lower blood pressure. Peter Dazeley/Getty Images
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Living with high blood pressure is a reality for more than 100 million American adults. There are many ways to control your blood pressure, and following a heart-healthy diet is one of the most important steps you should take.
Here are some of the best foods you can eat to lower blood pressure, and which foods to avoid.
Foods To Lower Your Blood Pressure
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“Extra sodium in your bloodstream can draw water into your arteries, increasing the total blood volume in your arteries and raising blood pressure,” says Lori Mosca, MD, MPH, PhD, director of Preventive Cardiology at New York. Presbyterian Hospital.
But eating a balanced diet rich in potassium, calcium and magnesium can help control your blood pressure. In fact, a 2013 study found that adding potassium to high-sodium diets significantly lowers blood pressure in hypertensive patients.
While all nutrients are important, Mosca says potassium is essential in controlling blood pressure because it reduces blood pressure
Do Bananas Lower Blood Pressure?
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