Blood pressure or hypertension, as common called, is more than a health concern that is spreading like an epidemic across the globe. Millions of people today suffers from its effects and many more are getting affected. As said, it is more than a health concern, it is our mind set. The biggest road block in the process of recovery and defence against hypertension is inside our brain, our mind. Changing the way we eat, out lifestyle habits, alcohol, lack of proper sleep, no physical activity or exercise are some of the factors that we need to deeply look into.
Sheela Seharawat, an acclaimed dietician and the founder of Diet Clinic, mentions in her consultation to people with blood pressure that hypertension diets, that are heart friendly, and rich in vitamins, minerals and antioxidants can not only reverse the effects of blood pressure quickly but can also repair the damages to the blood vessels caused by it.
An important aspect of best diet plan for lowering blood pressure quickly is to stick dedicatedly to the healthy options in the diet, including limiting sodium intake. To stay right on track, choose food with very less or almost no sodium content. Avoid salt and salty foods, and must read label of any food that we put inside us to understand the sodium levels, particular in processed foods.
Apart from following a restricted and dedicated like a Dash Diet or a Mediterranean Diet that are apt for reducing blood sugar levels, there are certain things that we also need to watch out for, while following a healthy diet plan:
- Eat foods with potassium, magnesium and fibers. Fruits and vegetables are high in them and also lower in sodium. Add nuts, legumes, poultry and lean meats are good for the same.
- Add natural fibers through foods like apples, bananas, apricots, broccoli, leafy greens, dates, grapes, collard, kale, melons, mango and peaches.
- Use healthy fats and oils for your cooking and other needs. Olive oil is a classic example. Eat lots of fatty fish for omega-3, a monounsaturated fat that helps in lowering blood pressure.
- Keep an eye on the dairy products. Always use low-fat or fat-free milk, yoghurt and cheese.