5 Diet Plans To Help You Treat High Blood Pressure.
High blood pressure is caused by a build-up of high levels of cholesterol in the arteries that supply the heart and brain. It can be managed by making dietary changes, losing weight, reducing alcohol intake, quitting smoking, being more active every day, and controlling diabetes. If your doctor recommends it, medications can also help manage hypertension. High blood pressure does not have any symptoms so it’s important to talk to your doctor about your risk factors for this disease. Choosing the best diet plan for you may help reduce your high blood pressure. Here are some diets that are helpful when managing high blood pressure.
5 Diet Plans
for High Blood Pressure
There are many diets that can help manage high blood pressure. Some of these diets include:
1. DASH diet- The DASH diet is a great example of a low-salt, low-fat, and high-fiber diet plan that can help control hypertension. This diet emphasizes fresh fruits and vegetables, whole grains, and low-fat dairy products. It includes unsalted nuts and seeds as well as lean meat like chicken and fish. The DASH diet suggests limiting the intake of sweets, meats with nitrates (hot dogs), alcohol, salt substitutes, and caffeinated drinks.
2. Mediterranean Diet- The Mediterranean Diet is rich in plant products such as fruit and vegetables as well as olive oil instead of butter or margarine. This type of diet emphasizes healthy fats like those found in olives and avocados which have been shown to reduce blood pressure levels by 9%. Limited amounts of animal protein are permitted on this diet with limited servings coming from poultry or seafood sources rather than red meat sources. Foods that are not allowed on the Mediterranean Diet include pasta made from refined flour or any foods containing gluten, cow's milk products other than yogurt, eggs other than egg whites, potatoes,
Mediterranean Diet
The Mediterranean diet is a plant-based diet that includes healthy fats like olive oil and nuts. It's high in fresh vegetables, whole grains, legumes, fruits, and fish. This diet may be helpful to those who have diabetes or high cholesterol because it limits meat intake and includes plenty of fiber.
DASH Diet
The DASH diet, or Dietary Approaches to Stop Hypertension, is one of the most well-researched diets for high blood pressure. It emphasizes vegetables, fruit, whole grains, low-fat dairy products, poultry, fish, nuts and beans. It also limits salt intake and encourages physical activity.
Low Carb Diet
The low carb diet is also known as the ketogenic diet. This type of diet restricts carbohydrate intake to 50 grams or less per day. It’s important to talk to your doctor before starting this type of diet because it can be hard for some people to comply with and may not be appropriate for those with certain health conditions.
A study found that a low-carb diet lowered systolic and diastolic blood pressure by an average of 7mmHg and 2.8mm Hg respectively. Eating more protein and less carbohydrates helps stabilize blood sugar levels, which can lower high blood pressure readings.
High-Fiber, Low-Carb Diet
The high-fiber, low-carb diet is one way to lower blood pressure. The fiber in this diet helps control weight and improve heart health. A study found that an increase in fiber resulted in a decrease in blood pressure. This may be due to the fact that foods rich in fiber are digested slower, which helps you feel fuller for longer periods of time.
What to Avoid When Following These Diets.
If you are following a low-fat diet, it's important to avoid the following:
Trans fat is found in processed foods. This type of fat can increase your risk for cardiovascular disease.
Saturated fats are found in fatty meats, cooking oils, and high-fat dairy products. This type of fat can contribute to hypertension if you have it already or if you don't have it yet, this type of fat will increase your likelihood of getting it.
Added sugars are found in many sweetened beverages, packaged snacks, ice cream, candy, baked goods, and desserts. This type of sugar also has been associated with increased risk for diabetes.
Conclusion
Following a healthy diet can make a significant difference in your blood pressure levels. The Mediterranean diet, DASH diet, low-carb diet, high-fiber, low-carb diet and high-fiber, high-protein diet are all effective in treating high blood pressure. It’s best to avoid the following foods when following these diets: refined grains, saturated fats, trans fats, salt, sugar, and alcohol.
The 5 diets that will help you treat high blood pressure are the Mediterranean diet, DASH diet, low-carb diet, high-fiber, low-carb diet and high-protein diet. Best to avoid the following foods when following these diets: refined grains, saturated fats, trans fats, salt, sugar and alcohol.