Common health issueNutrition & Diet

Hypertension, the silent killer: Foods to control elevated blood pressure quickly!

Foods for hypertension

High blood pressure or hypertension is a silent killer. Lowering the blood pressure to normal is essential to avoid damage to the heart and nervous system. Medicines are used for such cases. But mild high blood pressure can be managed with diet alone. Besides, dietetic changes should supplement drugs in moderate and severe hypertensive people. Which foods are good for high blood pressure? Which food substances should the person avoid? How to bring down high blood pressure in a week?

High blood pressure and its morbidity

People with high blood pressure repeatedly have high diastolic and systolic blood pressure readings. The blood pressure is recorded after 5-10 minutes of rest since the activity gives a falsely high lesson. The instrument should have proper calibration, and the cuff tied around the arm should be the correct size. Smaller cuffs can give falsely high readings.

If the blood pressure is very high or high for a long time, it damages the arteries of the brain, kidneys, heart, and other vital organs. The blood vessels tend to thicken with fat and fibrous deposits. These lead to the clotting of blood at these points. When it occurs in the heart, it is a heart attack; in the brain, it is a stroke. Both these have long-term sequelae and lead to physical disabilities.

Foods to avoid in high blood pressure

Salts should be restricted in the diet when the blood pressure is high. Go for low-salt and low-sugar food items. Besides, the person should cut down on saturated fats.
Hence, the patient should avoid red meat, sodium salt, sugary foods, and sweet drinks. Sodium salt may be hidden in bread, pizza, sandwiches, tacos, cheese, soups, pickles, and meats. Hence reducing intake of these items. Canned food also is rich in salt. Alcohol in high amounts also raises blood pressure. Therefore, one needs to decrease the information about the above foods.

Having them once in a while in moderation should be okay. But their long-term use and overindulgence can create problems.

Foods that are good for hypertension

Some foods can be liberally taken during hypertension and help reduce high blood pressure. These foods can hasten the recovery of normal blood pressure. So which are these food substances that can assist in lowering the blood pressure in a short time?

Vegetables, fruits, and whole-grain items are generally safe in hypertensive people. Potassium-rich foods are good for rapidly helping in blood pressure control. Fruits are loaded with potassium, which counteracts sodium. Thus it lowers blood pressure. Watermelons, bananas, and coconut water are great for these cases. Nitrate-containing foods also dilate the blood vessels and are suitable for hypertensive individuals. These include pomegranates and beetroots. Consumption of these can bring down elevated blood pressure quickly. They are rich in fiber and antioxidants and are an added advantage. DASH diets are good, and the term stands for Dietary approaches to stop hypertension. Meat should be lean, and milk should be low-fat. Canned foods are not healthy, but low or no sodium and low trans-fat options are available.

Besides food, exercise, increased physical activity, maintaining weight in the north mal range, removing life stressors, and adopting a healthy lifestyle with no smoking and alcohol can go a long way in keeping diseases at bay.