By making certain changes in diet and adding certain food items can help you manage your BP.
- Potassium would help the kidneys to excrete more sodium. Sodium, as everyone knows, causes blood pressure rise so taking potassium would help to lower the blood pressure.
- Food items rich in potassium such as banana, lettuce, green leafy vegetables, arugula leaves should be taken.
- Canned food items are high in sodium as a preservative so should be avoided.
- Along with canned food; processed and frozen food items should also be avoided.
- Flavonoids help in keeping blood pressure on a lower side. Berries are rich in flavonoids so should be added to the diet. Berries like blueberries, strawberries and raspberries are rich in flavonoids.
- Beetroots are good in keeping blood pressure under control.
- Low-fat dairy products should be taken which are a good source of calcium but low in fat.
- Oatmeal is high in fibre, low in fat and sodium.
- Omega-3 fatty acids are helpful in lowering blood pressure. Fish and salmon are rich in omega-3 fatty acids.
- Seeds such as sunflower, pumpkin seeds are a rich source of minerals like potassium, magnesium which are helpful in lowering blood pressure.
- Herbs (thyme, basil, cinnamon, rosemary) and garlic cause vasodilatation thus helping in maintaining low blood pressure.
- Replace your normal cooking oil with olive oil as it contains healthy fat.
- Pistachios are a healthy way to lower blood pressure.
- Fruits should be incorporated in the diet especially pomegranate.
Thus in all low sodium, low fat, healthy fats, vegetables, fruits, nuts, seeds, legumes, lean meat, poultry, fish and whole grains together can help keeping blood pressure under control.