High blood pressure or hypertension is a condition where there is a chronic elevation in blood pressure. It may be indicative of underlying diseases of the heart or kidney or diabetes, or it may be a precursor to these diseases. It is a problem that frequently goes unnoticed until serious conditions such as stroke, cardiac arrest or kidney problems warrant a medical examination.
High blood pressure is becoming increasingly prevalent amongst people over 35 years of age. Research has shown that people with unhealthy diets, chronic obesity, stressful lifestyle and lack of physical activities run a risk of developing high blood pressure. Alcoholics, smokers and women on birth control pills for extended periods of time are candidates likely to get hypertension.
During early stages of the problem, diet and lifestyle changes are usually sufficient to completely normalize blood pressure. Enough can never be said to underscore how important and influential diet is in treating hypertension. Even in advanced stages, when high blood pressure accompanies serious diseases, appropriate diet is advised in conjunction with drugs.
The best foods for a high blood pressure diet as advocated by ‘Dietary Approaches to Stop Hypertension’ (DASH), which is recommended by USDA are listed below.
Whole grain products rich in fiber and complex carbohydrates.
Ayurveda, a holistic approach to healthy living, provides several guidelines for normalizing blood pressure. According to Ayurveda, the best foods for a high blood pressure diet include the following (in addition to those listed in DASH-diet).
At least 3-4 liters of water a day – this cleanses the body and flushes out excess cholesterol and prevents its accumulation in the arteries, joints, etc.
Specific fruits such as Indian gooseberry, watermelon and lemon are advised.
Specific vegetables such as drumstick and bitter gourd are advised.
Meals should be of moderate size and over-eating must be avoided.
Ayurveda also advocates periodic fasting (once or twice a week) to improve the effectiveness of bile and enable efficient cleansing. Effective Ayurvedic herbs include arjuna, garlic, parsley, alfalfa and rauwolfia.
The worst foods for a high blood pressure diet are listed below. They must be avoided or at the very least, moderated.
Sodium (e.g., salt) – DASH diet advocates sodium intake should be within 1,500-2,400 mg/day.
Saturated fats, trans-fatty acids, cholesterol – These fats must be strictly avoided.
Meat which contains taurine, an amino acid – research shows clear links to increased incidence of cardiovascular problems.
Daily intake of soft drinks, both regular and diet – research indicates this can affect the lipid profile and increase the risk of developing diabetes.
Energy drinks containing caffeine and taurine – research shows that regular consumption increases both systolic and diastolic rates.
Alcohol – It adversely affects blood pressure and must be avoided.
Highly refined foods rich in simple carbohydrates – These increase sugar levels and impact cardiovascular health.
Those who find it hard to regulate their eating habits should start with doing their level best in adopting the best foods for a high blood pressure diet; begin with moderation, gradually follow it up with avoidance of unfavorable foods.
The article ‘Lowering Blood Pressure Immediately’ discusses conventional drugs and other holistic modalities like yoga, meditation and breathing techniques for treating high blood pressure.
