Weight Loss Tips for People with Hypertension

One of the most effective Lifestyle changes for anyone suffering from hypertension is losing weight.  If a hypertensive individual loses even a little bit of weight, it can have dramatic effects on lowering the blood pressure.

To prevent heart attacks and strokes, blood pressure should be maintained at 120/80 and it must not be in the excess of 140/90. There are various foods that help to reduce blood pressure.

Let’s check out a few of them:

 1. Garlic

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Garlic is known to lower blood pressure by allowing the muscles of the blood vessels to dilate. The compound found in garlic that helps in vasodilation is adenosine, a muscle relaxant.

Both raw and cooked garlic can benefit those with blood pressure. Butter garlic is more potent. Garlic has other healing properties to its credit. It interferes with the formation of blood clots and also helps in reducing cholesterol. It helps improve immunity, and also prevents gas formation.

Helpful tip:

Chop 3 to 4 cloves of garlic, place it on a tablespoon and gulp it down like tiny pellets with warm water.

2. Fruits and vegetables

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Studies have shown that switching to vegetarian diet lowers blood pressure. Fruits are concentrated with Vitamin C, potassium and loads of soluble fibre, all of which contribute to the lowering of blood pressure.

People who eat the least amount of fruits and vegetables are more prone to high blood pressure. Therefore, make sure that you eat foods with high amounts of Vitamin C such as vegetables and fruits because apart from this, fruits also have other qualities that contribute to the lowering of blood pressure. The more you consume these fresh vegetables and fruits, the more active you feel all day long.

3. Potassium

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It is now a widely known fact that adding potassium to one’s diet decreases blood pressure. If one eats a diet low in potassium, their pressure might rise by four to five points.

In addition to low potassium intake, if a person is habituated to eating more salt they could develop hypertension over a period of time. In order to maintain sufficient amount of potassium, one could increase the intake of foods such as banana, watermelon, potatoes, tomatoes, oranges, spinach, skimmed milk, soya beans, almonds, etc.

Eating 3 to 6 servings of these foods would ensure sufficient potassium intake so as to keep blood pressure at bay.

4. Calcium

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Some experts believe that hypertension is more likely a result of a deficiency of calcium rather than due to the presence of excess sodium. They believe that consuming adequate calcium-rich foods such as milk, curd, green leafy vegetables, whole kabuli channa, rajma, matki, jowar, bajra, and nachini can neutralize the hypertensive effect of excessive sodium.

5. Fish

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It has always been a heart friendly food. Fish oils are known to help keep a check on blood pressure. If one is taking blood pressure medication, then consuming fishes such as Mackerel and Tuna, at least thrice a week, will help in reducing the daily dosage of medication.

Here are some other benefits too-

  • Helps in preventing skin problems.
  • Fish oil is very good for your eyes.
  • Eating a fish daily can improvise your immunity.

Maintaining a proper level of Blood Pressure should be a concern for Hypertensive people as well as normal, healthy individuals.  Prevention is always better than cure, right?

Read Also: DASH- A lifestyle for persons with high blood pressure.

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