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Best Food For High Blood Pressure

23 Best Food For High Blood Pressure

There are many foods that you should avoid if you are having hypertension. But there is a number of food items that you can add to high blood pressure which can result in reducing it. The problem of hypertension is increasing day by day because of the unhealthy lifestyle and improper diet.

Here are some of the best foods for high blood pressure which you can add to your diet.

Best food for High Blood Pressure

Seeds

Flax Seeds Benefits: Nutrition Information

Flax Seeds

Flaxseed is another very common type of seed that is easily available everywhere. In the first place, a Canadian study has found that eating 30 grams of flax seeds daily for 6-7 months lowered systolic blood pressure by 10 mmHg and diastolic blood pressure by 7 mmHg.

How to add: Flaxseed can be added in many ways. It can be added to yogurt, as a dressing on the salad, and can also be eaten like chia seed.

Chia Seeds

Chia seed is one of the best food for high blood pressure and contains an antioxidant called quercetin, which helps to cure many health diseases such as heart disease. These seeds are high in fiber and help to lower blood pressure. Adding a tablespoon of chia seed every day will result in better functioning of the body.

How to add: It can be added as a topping in your cereals. Most people soak it overnight and add it to warm water. Eating it every morning empty stomach with warm water will be a better option.

Pumpkin Seeds

Pumpkin seeds are a good source of zinc, magnesium, antioxidants, and fatty acids. These micronutrients help to keep our heart healthy and reduce the risk of high blood pressure. It also helps to reduce cholesterol levels in our bodies.

How to add: Pumpkin seeds can be added to a smoothie, salad, butter, soups, or any cereal. It is also added for making your breakfast more healthy and nutrient-rich.

Sunflower Seeds

Sunflower seeds also play an important role in reducing the blood pressure as it is high in magnesium. Linoleic acid is an unsaturated fatty acid that is present in sunflower seed and helps to relax your blood vessels, which promotes low blood pressure.

How to add: It can be added to many main course dish such as mixed vegetables, lentils, chicken curry etc.

Fruits

Fruits

Grape Fruit

Black, green and red grapes contain a very high amount of naturally occurring antioxidants which helps to reduce hypertension. Eating one serving of grapes every day helps to improve heart health and reduces the risk of heart failure.

Orange

Orange is a citrus fruit and it is loaded with vitamins, minerals and has powerful blood pressure lowering effects. It helps to keep the heart healthy and reduces the risk of heart disease keeping the heart-healthy.

Bananas

Banana is a good source of potassium and potassium helps to lower blood pressure. Foods that are high in potassium and low in sodium, helps to lower the risk of heart disease, blood pressure and stroke.

Berries

Berries are rich in natural compounds called flavonoids. Many studies have found that these compounds help to reduce hypertension and also helps to reduce the risk of heart disease. Some of the berries which can be added to your regular diet are blueberries, strawberries, raspberries etc.

Vegetables

Glycemic Index: Defination and how to use it

Carrots

Carrot is the most common and widely used vegetable all over the world. People enjoy adding carrots in many ways. Raw carrots are more beneficial when it comes to curing blood pressure. Studies have found that around 2200 people between the age of 40-60 saw reduced blood pressure by adding raw carrots to their diet.

Broccoli

Broccoli consists of magnesium, potassium and calcium which helps in the regulation of blood pressure. People who are following a healthy diet usually add broccoli as it is considered a healthy and nutrient dense food.

Green Leafy Vegetables

Green vegetables are rich in nutrients and good for our body. They have end number of health benefits and helps to cure many health problems like high blood pressure. One of the most important vegetable to add during hypertension is cabbage.

Bell Pepper

Bell peppers contains an anticoagulant that helps to prevent blood clots which are responsible for heart attacks. The vitamin C present in bell peppers acts as a diuretic, which helps to remove extra body fluid. Getting rid of excess body fluid is very important as it helps to reduce the blood pressure.

Nuts

Pistachios

Pistachios are high in antioxidants which help to lower blood pressure and reduce the risk of heart disease. It also contains many micro-nutrients like Vitamin A, B, E, potassium, copper, magnesium, and phosphorus.

Walnuts

Eating walnuts every day reduces the risk of cardiovascular diseases and lowers blood pressure. Walnuts are very good for the brain and children should definitely add 1 serving of walnuts every day.

Almonds

Almonds are a very common nut and are mostly consumed by everyone. Eating 5-6 almonds a day will help to manage blood pressure and also treats many health diseases. It should be soaked overnight and consumed in the morning empty stomach for better results.

Other foods good for High blood pressure

  • Garlic
  • Greek Yoghurt
  • Salmon and other fatty fish
  • Spinach
  • Dark chocolate
  • Green tea
  • Sweet potatoes
  • Lemons

Foods To Avoid with High Blood Pressure

24 Foods To Avoid with High Blood Pressure

High Blood Pressure is also called Hypertension. It is a very serious medical condition that can lead to many other health problems. In hypertension, the flow of blood against the artery walls is too high. The blood pressure of the body increases by narrow arteries.

The narrower your arteries are, the higher your blood pressure will be. There are many foods to avoid with high blood pressure. Some of them are discussed below.

Foods To Avoid with High Blood Pressure

Increased Blood Pressure can cause

  • Heart attack
  • Narrowed or torn blood vessels in the eye
  • Memory loss
  • Heart failure/Stroke
  • Clog blood vessels in the brain

When is Blood Pressure High Enough To Go To The Hospital?

If your blood pressure is elevated to 180/120 or higher, then you will be experiencing warning symptoms like (chest pain, difficulty in breathing, headache, upper back pain, weakness, or loss of vision, then you should consult a doctor immediately without any delay.

If the blood pressure is lower than 180/120, then taking few precautions by cutting some food will help to control the blood pressure.

Foods to Avoid with High Blood Pressure

Salt or Sodium

Salt is one of the main things to be avoided in high blood pressure. The sodium present in salt increases your blood pressure and causes hypertension.

The dietary guidelines of Americans recommend limiting sodium intake to less than 2300 mg per day, i.e. 1 tablespoon of salt per day.

More potassium should be added to the diet. If a person intakes 2300 mg of sodium per day, then the potassium intake should be double the number, i.e. 4600-4800 mg.

Sugar

Sugar increases the blood glucose levels in the body and also increases your blood pressure. Many people are not aware of this and keep on consuming high sugar foods.

Moreover, high sugar foods such as packed juices, candies, etc make you overweight and cause many health problems.

AHA recommends, not to exceed the limit of 24 grams of added sugar per day which is equal to 6 tablespoons. Sugar is considered an empty calorie and the calorie present in it has no nutrients.

Packed Foods

Packed foods are high in sodium and it increases blood pressure. Preserving any food requires salt as it stops the food to decay. By adding more salt to it, the food does not decay and can be consumed for a longer period of time.

This is the reason why packed foods have longer self-life than homemade foods. Moreover, packed foods are high in saturated and trans fat.

These are very bad for your heart and to keep your heart healthy, saturated and trans fats should be consumed in limitation.

Processed Foods

Processed foods raise your bad cholesterol (LDL) and lower the level of good cholesterol (HDL) which is not healthy for our heart and increases hypertension. The carbohydrates present in processed foods are low in fiber and high in sugar.

The daily percentage of saturated fats should not increase by 10% of your total calorie intake per day. If a person is consuming 3000 calories, then 300 calories can be consumed from saturated fats.

Packed Chips

Chips have a shelf-life of at least 1 year and are full of sodium. People with high blood pressure should not even think of consuming these packed chips as the sodium level of chips is very high.

People who are not having hypertension should also limit the intake of chips as they can increase the risk of hypertension.

The sodium levels and other information is always available in the nutrition facts and most people don’t read it. For better understanding, you should read the nutrition information to get a better understanding of the ingredients added.

Alcohol

Alcohol is high in sugar and calories which in return is very bad for your health. It should be avoided by the people suffering from hypertension as it increases blood pressure and leads to obesity.

Alcohol prevents any blood pressure medicines to work effectively that you may be taking. AHA recommends the daily limitation of alcohol to two drinks a day for males and 1 drink per day for females.

Pickles

One small piece of pickle contains around 450 mg of sodium which increases the daily limitation very fast and it should be avoided by the people who are suffering from high blood pressure.

These are some of the worst food that one can consume during hypertension. One should avoid eating it as these foods will increase the blood pressure and which in return will cause many health problems.

Other Foods to Avoid

  • Maida/White flour
  • Cheese
  • Bread
  • Ketchup
  • Mayonnaise
  • Vinegar
  • Spinach
  • Chocolate
  • Peanut Butter
  • Cakes
  • Coconut
  • Roasted cashew nuts
  • Beetroots
  • Burgers
  • Pizzas
  • Baking soda
  • Baking powder

Conclusion

  1. In hypertension, the flow of blood against the artery walls is too high.
  2. Salt is one of the main things to be avoided in high blood pressure.
  3. Sugar increases the blood sugar levels in the body and also increases your blood pressure.
  4. Packed foods are high in sodium and it increases blood pressure.
  5. The carbohydrates present in processed foods are low in fiber and high in sugar.
  6. Alcohol is high in sugar and calories which in return is very bad for your health.
  7. One small piece of pickle contains around 450 mg of sodium which increases the daily limitation very fast

Frequently Asked Questions

How do you feel when you have high blood pressure?

People with high blood pressure may have a feeling of lightheadedness or dizziness, a pounding feeling in their head or chest or other signs.

What should we do when BP is high?

1. Reduce sodium intake.
2. Avoid Coffee.
3. Exercise regularly or go for a walk.
4. Avoid beer and alcohol.
5. Quit smoking.
6. Eat a balanced and healthy diet.

Does anxiety cause high blood pressure?

No, anxiety doesn’t cause long-term high blood pressure but it can cause temporary spike in your blood pressure.

List of Foods for Diabetes | What to Eat and Avoid

Top 10 Foods for Diabetes | What to Eat and Avoid

Diabetes has become one of the most common and worst problems. In India, there are an estimated 72.96 million cases of diabetes in the adult population. This is because of an unhealthy lifestyle and improper diet. In fact, there are many foods for diabetes to add and avoid. Moreover, many people just ignore this problem which becomes a major problem in the future.

List of Foods for Diabetes | What to Eat and Avoid

How is Diabetes caused?

Diabetes is caused when your blood sugar levels are too high. The sugar level in the body rises when you eat food that spikes insulin levels. Moreover, most of the fast-digesting carbs, like white rice, spike your insulin levels.

Is Diabetes a Disability

Diabetes is no longer considered a disability because it is a medical condition and can be cured with proper nutrition. In fact, people with type 1 or type 2 diabetes have to restrict some foods that spikes insulin levels and the blood sugar levels will come at normal levels.

Foods For Diabetes to Add

Brown Rice

Brown Rice is the most important food for diabetes as it is a slow-digesting carbohydrate and does not spike your insulin levels. Provided that, it is filled with nutrients, it is the best option for people who do any kind of physical activity. In fact, it is filled with fiber, antioxidants, vitamins, and minerals which may control blood sugar levels and prevent diabetes.

Sweet Potato

Sweet Potato is another type of carbohydrate foods for diabetes that does not spike insulin levels. Many people think that sweet potato is sweet and is bad for people with diabetes, but it is a better option than white potato. As a result, they are high in antioxidants, vitamin and minerals which can be added to the diet.

Avocadoes

Avocado is considered one of the most healthy fruit as it contains vitamins and healthy fats. In addition, the fat present in it is a healthy fat that helps to fight diabetes. Adding avocado to your diet will not only help to reduce diabetes but also help to lose weight, increase insulin sensibility and lower cholesterol.

Fruits

Fruits like Banana, Apple, Watermelon, Papaya can be added by keeping in mind the limitation. However, the sugar present in the fruit is called fructose which is fruit sugar and it is not added artificially. It is a natural sugar and is less harmful than artificial sugar.

Fish/Sea Food

Fish like Salmon and Tuna are some of the healthiest options to choose from. Moreover, the omega-3 present in fish is good for heart health. It is also a good source of protein and helps to complete our daily protein requirement. Mostly, diabetic patients have a low level of Vitamin D and adding fish is a good way to add to your dietary Vitamin D intake.

Eggs

Eggs are another healthy and best option for diabetic people. Furthermore, egg whites are considered as a lean source of protein as it does not consist of carbs and fats. Similarly, there is no rise in insulin level as there are no carbs present in it.

Low Fat Dairy

Low-fat dairy products are very good foods for diabetes such as low-fat milk can be consumed by people with diabetes. Among all dairy products, yogurt is considered the best because of its end number of health benefits. Besides curing diabetes, it also helps in digestion and acid reflux.

Oats

Oats are considered a high-carb food but are safe for people having diabetes. It has a GI score of 55 or lower making them less likely to cause spikes in insulin levels. As it contains B-glucans, it helps to reduce glucose and insulin responses after meals.

Olive Oil/Canola Oil

Olive oil reduces blood sugar level and cholesterol. Besides olive oil and canola oil; Coconut, Soyabean, Mustard, Sunflower and Peanut oil are some healthy option to choose from for people having diabetes. To clarify, researchers have found that olive oil is beneficial in reducing insulin sensitivity.

Coffee/Homemade Juices

Caffeinated and Decaffeinated coffee can help in reducing the risk of type 2 diabetes. It is good for decreasing insulin sensitivity and raises plasma insulin levels. On the other hand, homemade juices are one of the best and healthiest option to choose from as they will not contain artificial sugar which is common in packed juices.

Foods to Avoid in Diabetes

  • Packed Juices
  • White Rice
  • White Potato
  • Candies
  • Beer/Alcohol
  • White Bread
  • Sugar
  • Oily Foods
  • Whole Milk/Ice-Cream
  • Maida/White Flour

Conclusion

  1. Diabetes is caused when your blood sugar levels are too high.
  2. Brown Rice is the most important foods for diabetes and a slow-digesting carbohydrate and does not spike your insulin levels.
  3. Sweet Potato is another type of carbohydrate food that does not spike insulin levels.
  4. Avocado is considered one of the most healthy fruit as it contains vitamins and healthy fats.
  5. The sugar present in the fruit is called fructose which is fruit sugar and it is not added artificially.

Frequently Asked Questions

Which fruits are good for diabetics?

1. Apple
2. Avocado
3. Berries
4. Cherries
5. Banana

What vegetables should diabetics avoid?

1. White Potato
2. Cabbage
3. Broccoli
4. Peas
5. Corn

How can I lower my sugar level quickly?

Do not add foods that raise your insulin levels and start doing any kind of physical activity like running, jogging or a normal workout.

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Natural Remedies of Upset Stomach

10 Natural Remedies for Upset Stomach

Upset Stomach and indigestion also known as Dyspepsia are experienced due to improper time for eating and drinking. It is a very common problem and there are many home remedies for an upset stomach. Moreover, this does not require any medication and can be cured by adding and avoiding some food that we eat daily.

Natural Remedies of Upset Stomach

Symptoms for an upset stomach.

  • Nausea
  • Body chills
  • Headache
  • Body ache
  • Discomfort
  • Decreased appetite
  • Heartburn
  • Fatigue
  • Bloating
  • Acid reflux
  • Bad breathe
  • Gas

Foods to add (Home Remedies)

Coconut water

Coconut water contains Potassium and Magnesium which helps to reduce pain and cramps. It helps our body to stay cool and in summers, it keeps our body hydrated. People who are on a high-calorie diet usually face digestion problem and coconut water helps them to keep their stomach cool and digest the food.

Banana

Banana contains Folate, Potassium and Vitamin B6. These nutrients help to reduce muscle pain and cramps. Banana also adds bulk to loose stool which helps to alleviate diarrhoea. It also helps to break down the food so that it can be digested by our body easily.

Basil

Basil consists of eugenol, which helps to reduce the quantity of acid in the stomach. It helps to reduce gas and improve overall digestion. A small piece of basil after a meal will help you to get rid of acidity and improper digestion. For better and faster results, you can add basil to lemon water.

Cloves

Cloves contain substances that help to speed up slow digestion. It is also used to cure nausea and vomiting. 1-2 tablespoon of powdered cloves with a tablespoon of honey before bed will help you to reduce acid reflux and will help in the proper digestion of food.

Mint

Mint is one of the most common and natural remedies to cure indigestion and upset stomach. People of South Asia add mint after a heavy meal to cure digestion problems. It can also be added to beverages to enhance their taste and make them a healthy beverage. Mint helps to prevent vomiting and reduce muscle spams.

Water

Above all the points mentioned above, water is one of the most important things which can help in proper digestion and cure acid reflux. But most of the people drink water in the wrong way which leads to improper digestion and upset stomach. Water should be added 30 minutes after a meal for the proper digestion of food.

Ginger

Ginger contains chemicals called gingerols and shogaols that help to speed up stomach contractions. The chemicals present in ginger helps to cure vomiting and diarrhoea. Ginger should be added to our food to improve digestion or should be added in tea for a better taste and cure digestion and upset stomach.

Apple Cider Vinegar

Apple cider vinegar is a good source of Vitamin C. It should be added in the morning with warm water. There are many health benefits of apple cider vinegar. The acids in apple cider vinegar promote alkalinity in the stomach which alleviates nausea.

Papaya

Eating papaya daily eases indigestion and helps with constipation. Papaya contains natural digestive enzymes called papain that breaks up food helps to digest the food as soon as possible. People with digestion issue or upset stomach should add papaya to their diet.

Lime or Lemon juice

Many researchers have found that mixing lime or lemon juice with a pinch of baking soda helps to improve digestive issues. Lemon water is a very good remedie for acid reflux and indigestion. For faster results, take a pinch of salt and a tablespoon of lemon water and add only 50 ml of water to it. This will help to cure acid reflux and upset stomach.

Things to avoid

  • Smoking
  • Consumption of alcohol
  • Caffeine
  • Eating too much
  • Spicy and oily food
  • Intense workout after a heavy meal
  • High sugar foods and drinks

Conclusion

  1. It is a very common problem and there are many home remedies to cure an upset stomach.
  2. Banana also adds bulk to loose stool which helps to alleviate diarrhoea.
  3. Basil consists of eugenol, which helps to reduce the quantity of acid in the stomach.
  4. Cloves contain substances that help to speed up slow digestion.
  5. Mint is one of the most common and natural remedies to cure indigestion and upset stomach.
  6. Ginger contains chemicals called gingerols and shogaols that help to speed up stomach contractions.
  7. The acids in apple cider vinegar promote alkalinity in the stomach which alleviates nausea.
  8. Above all the points mentioned above, water is one of the most important things which can help in proper digestion and cure acid reflux.

Frequently Asked Questions

What is the best thing to drink for an upset stomach?

1. Water
2. Lemon Juice
3. Coconut Water
4. Apple, Grape or any natural fruit juice
5. Decaffeinated tea.

How Do You Get Rid of a Stomach Ache in 5 Minutes?

1. Anti-inflammatory foods
2. Exercise
3. Water
4. Adding herbs
5. Carom seeds

Healthy Foods That Help You Poop

1. Kiwi
2. Flax seeds
3. Beans
4. Prunes
5. Apples