What is hypertension diet food? These are foods that lower blood pressure in hypertension individuals. Know healthy hypertension diet foods.
What are high blood pressure diet/foods?
A wise choice of diet can help lower high blood pressure. On the other hand, eating the wrong foods can make things worse by increasing the blood pressure.
High blood pressure diet is list of ideal foods that help to lower blood pressure as well as good to your overall well-being. It can also help those with diabetes, cholesterol, etc.
Hypertension diet plan includes foods that are healthy; fruits & vegetables, greens, nuts, grass-fed dairy products, whole grain, and fish. The foods should be nutrient rich with potassium, magnesium, calcium, and fibers.
Totally stop or avoid Trans-fat, tobacco, and sugar (alternatively you can use unrefined sugar in moderation). You can consume saturated fat and alcohol in moderation.
Hypertension eating plan
Studies show blood pressures lowering effect with a smart eating plan. This diet emphasizes fruits, vegetables, and organic grass-fed milk & milk products. This eating plan also includes whole-grain products, fish, poultry, and nuts.
The diet plan suggests limiting lean red meat, sweets, added sugars, and sugar-containing (or HFCS) beverages. It should be rich in potassium, magnesium, and calcium, as well as fiber.
- Grains (28% daily) – Whole-grain bread, dry cereal, cooked rice, pasta, and cereals.
- Vegetables (18% daily) – Cooked leafy vegetables or vegetable smoothies.
- Fruits (18% daily) – Raw, dried, frozen, or canned fruits and fruit juices.
- Milk & milk products (10% daily) – Milk, yogurt, and cheese; only organic grass-fed, otherwise do not stop taking it.
- Lean meats, poultry & fish (10% daily) – organic meats, eggs & poultries and wild caught fishes.
- Nuts, seeds & legumes (3% daily) – Cooked nuts, seeds & legumes and dry beans & peas.
- Fats & oils (10% daily) – Saturated fats such as coconut in moderation and no to Trans fats.
- Sugar (>3% daily) – Sweets & added sugars in the beverages.
The hypertension eating plan is focusing on heart's health by eating saturated fat and cholesterol in moderation. The focus of the diet is to increase intake of foods rich in nutrients, which helps in lowering blood pressure, particularly minerals (such as potassium, calcium, and magnesium), proteins and fibers.
Hypertension nutrient recommendation
Nutrients useful to lower blood pressure are potassium, magnesium, and vitamin D. Nutrients useful for vascular health are vitamin E, C & B3.
- Potassium rich foods include coconut water, beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, acorn squash, mushrooms, wild-caught salmon, bananas, and pomegranate seeds.
- Magnesium rich foods are Spinach, Chard, Pumpkin Seeds, Yogurt or Kefir, Almonds, Black Beans, Avocado, Figs, Dark Chocolate, fish (salmon, mackerel & halibut) and Banana.
- Vitamin D rich foods include Salmon, Mushrooms, Beef Liver, Eggs, Milk, Yogurt, Butter, and Orange Juice.
- Vitamin E rich foods include Sunflower Seeds, Spinach, Peanuts, Broccoli, Asparagus, Almonds, Sweet Potato, Avocado, Wheatgerm, Palm Oil, Butternut squash, Trout, and Olive oil.
- Vitamin C rich foods include Oranges, Red Peppers, Kale, Brussels Sprouts, Broccoli, Strawberries, Grapefruit, Guava, Kiwi, Green Peppers, Peas, and Papaya.
- Niacin (vitamin B3) rich foods include Turkey, Chicken breast, Peanuts, Mushrooms, Liver, Tuna, Green peas, Grass-fed Beef, Sunflower seeds, Kidney Beans, Bell Peppers, and Avocado.
This hypertension diet has greatest effects on your blood pressure; furthermore, your blood pressure may drops by up to 10 to 20 percent within 15 days of following this diet plan.
You can make it more effective by following hypertension salt plan (cutting down sodium salt intake and increasing potassium-containing foods), losing weight, blood pressure exercise and limiting alcohol consumption.
Potassium rich vegetable sources are:
- Potato, one medium size contain 926 mg of potassium.
- Sweet potato, one medium size contain 540 mg of potassium.
- Spinach cooked, 1/2 cup contain 290 mg of potassium.
- Zucchini cooked, 1/2 cup contain 280 mg of potassium.
- Tomato fresh, 1/2 cup contain 210 mg of potassium.
- Kale cooked, 1/2 cup contain 150 mg of potassium.
- Romaine lettuce, 1 cup contain 140 mg of potassium.
- Mushroom, 1/2 cup contain 110 mg of potassium.
- Cucumber, 1/2 cup contain 80 mg of potassium.
Potassium rich fruit sources are:
- Banana, one medium size contain 420 mg of potassium.
- Apricots, 1/4 cup contain 380 mg of potassium.
- Orange, one medium contain 237 mg of potassium.
- Cantaloupe chunks, 1/2 cup contain 214 mg of potassium.
- Apple, one medium size contain 150 mg of potassium.
Potassium rich nuts, seeds, and legumes are:
- Cooked soybeans, 1/2 cup contain 440 mg of potassium.
- Cooked lentils, 1/2 cup contain 370 mg of potassium.
- Cooked kidney beans, 1/2 cup contain 360 mg of potassium.
- Cooked split peas, 1/2 cup contain 360 mg of potassium.
- Almonds roasted, 1/3 cup contain 310 mg of potassium.
- Walnuts roasted, 1/3 cup contain 190 mg of potassium.
- Sunflower seeds roasted, two tablespoons contain 124 mg of potassium.
- Peanuts roasted, 1/3 cup contain 120 mg of potassium.
Potassium content of milk and milk products are:
- Milk, 1 cup contain 380 mg of potassium.
- Yogurt, 1 cup contain 370 mg of potassium.
Potassium content of lean meats, fish, and poultry are:
- Fish (cod, halibut, rockfish, trout & tuna), 3 ounces contain 370 mg of potassium.
- Pork tenderloin, 3 ounces contain 370 mg of potassium.
- Beef tenderloin, chicken & turkey 3 ounces contain 210 mg of potassium.