5 Best Eating Habits To Help Lower Blood Pressure

High blood pressure raises your risk of heart disease, stroke, heart failure, and kidney disease.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Feb 14, 2023 12:17 IST
5 Best Eating Habits To Help Lower Blood Pressure

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Our bodies are a reflection of what we put into them. While these words of wisdom may appear empty, our bodies have been proven to respond to how they are treated. You are more likely to develop health problems if you consume a lot of junk food or engage in sedentary behaviour. While weight gain is a common symptom of eating junk, high blood pressure is another major issue associated with junk food consumption. No wonder high blood pressure is like a silent killer because it has no symptoms. 

High blood pressure (hypertension) increases your chances of developing heart disease, stroke, heart failure, and kidney disease. However, one can easily treat high blood pressure by correcting their lifestyle and eating properly. So here are the five best eating habits to help lower blood pressure. 

1) Keep An Eye For Hidden Sodium

Nothing raises your blood pressure more than a high sodium intake. We frequently consume items labelled as low calorie or zero sugar in the mistaken belief that they will help us lose weight. The problem is that all of these items are high in sodium. Besides raising our blood pressure, sodium causes bloating, making us appear out of shape. The best strategy is to avoid packaged foods or read the nutritional label before eating them.

2) Eat A Balanced Diet

When we hear the word diet, we immediately think of elimination or a diet consisting solely of protein and salad. However, elimination and protein consumption are both bodybuilding concepts. A diet is said to be balanced when it contains all of the necessary vitamins and minerals. The dietary approaches to stop hypertension (DASH) diet is the best way to lower blood pressure. The diet emphasises raw fruits and vegetables, whole grains, low-fat dairy, and restricts dietary cholesterol and saturated fat.

Also Read: 5 Overlooked Weight Loss Tips That Work

3) Avoid Caffeine

If you drink coffee, you're probably aware of the "coffee buzz" that occurs after the first few sips when the caffeine enters your bloodstream. Caffeine also causes your adrenal glands to release more adrenaline, which raises your blood pressure. So it's best to cut back on caffeine or switch to decaf coffee or other alternatives.

4) Eat More Fibre

The best way to help lower your blood pressure is to eat more of the healthiest foods, such as oats, whole grains, fruits, and vegetables. All these foods contain soluble fibres, which produce bioactive products when fermented in the large bowel. These have a direct effect on lowering blood pressure. Start your day on a healthy note by eating milk oats, and you will be able to easily combat the problem of high blood pressure.

Also Read: Bloating: Lifestyle Changes To Get Rid Of It

5) Consume Citrus Fruits

Citrus fruits include lemons, oranges, grapefruits, and any other fruit with a sour taste. The main benefit of eating citrus fruits is that they increase potassium levels in the body, which helps counteract the effects of sodium from salt. Moreover, citrus fruits are a natural source of vitamin C, and eating them can help build a strong immune system and improve skin quality. To get the most out of citrus fruits, eat them during the day and under the sun.

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