Hypertension, often known as high blood pressure (hypertension), is the most common condition affecting people today. As it rarely causes symptoms, it is advisable to regularly eat a balanced diet, particularly low in sodium, in order to maintain normal blood pressure. This is because a diet high in sodium can elevate your BP. So let’s find out which low-sodium foods can actually help manage blood pressure.
Health Shots contacted Dr Parinita Kaur, Senior Internal Medicine Consultant, Aakash Hospital, New Delhi who shared a list of healthy low sodium foods that can help you control high blood pressure.
Dr. Kaur says, “Over time, high BP can put the patient at risk for a host of serious heart conditions such as stroke and heart disease. To manage high BP, a healthy diet is known to play a vital role. One of the most important tips for this is to reduce sodium intake. This is because high sodium intake is linked to high blood pressure or hypertension.
Side effects of a high sodium diet
Sodium is mainly found in salt. We’re not saying you should avoid salt altogether. Your body needs this mineral in small amounts on a regular basis. But excessive sodium consumption is known to increase the risk of stroke, heart disease and high blood pressure. Additionally, it can lead to weight gain and kidney problems.
Here are 5 low-sodium foods to lower high blood pressure:
1. Spinach
This delicious green leafy vegetable contains essential minerals such as potassium, magnesium and folate, which help regulate and reduce blood pressure. Plus, they’re great because of their low calorie and fiber content. Add a few leaves of fresh spinach to salads and sandwiches for a quick and easy way to savor this leafy delicacy.
Read also : 10 quick tips to lower your blood pressure
2. Bananas
These easy-to-peel, widely eaten fruits are not only low in sodium, but also help lower blood pressure due to their high potassium content. You can include them in your diet by adding them to things like bread, cakes, cereals, etc. Alternatively, try grilling or sautéing banana halves, then topping them with a scoop of frozen yogurt for a tasty and nutritious banana recipe.
3. Beetroot
It makes sense to include this red root vegetable in your diet because of its high nitrate content, which is known to relax blood vessels and improve blood flow. A study found that drinking beet juice can lower blood pressure. In fact, if you keep consuming the juice for a long time, the effect may be even better.
4. Rolled oats
Oatmeal has the same beneficial effects on blood pressure as a diet high in whole grains and fiber. It lowers systolic and diastolic blood pressure. This low-sodium cuisine can be prepared in a variety of ways, such as adding it to a variety of baked goods or serving it as a hot porridge with fruit on top.
Read also : Lower Your High Blood Pressure By Adding These 5 Spices To Your Food
5. Celery
Medical professionals have traditionally used this leafy herb to lower high blood pressure. According to research, eating as few as four stems of the swamp plant each day can reduce high blood pressure. Plant phthalides are phytochemicals that relax muscle tissue in artery walls to allow better blood flow and lower high BP levels.
High sodium foods to avoid
Since you now know why you shouldn’t indulge in a high sodium diet, here are 5 foods you should avoid or eat less of to manage high BP:
1. Canned soups: Packaged soups contain a high amount of sodium, which can lead to high blood pressure.
2. I am willows: When consumed in large quantities, soy sauce is harmful due to its high sodium content. Sweating, dizziness, itching, rashes, stomach problems, and changes in blood pressure can all result.
3. Frozen foods: Frozen foods increase the diabetes riskheart disease and weight gain.
4. Cottage cheese: The likelihood of developing health problems, including high blood pressure, heart attack, stroke, or heart failure, increases if you consume a lot of cottage cheese. Additionally, it can lead to weight gain, fluid retention, bloating, and puffiness.
5. Pizzas : The main ingredients of pizza are cheese, dough, sauce and processed meat. These are high in sodium, which can raise blood pressure.
How to reduce your salt intake?
- Cook your food without added salt and try to limit the amount.
- Eat only fresh foods without salt.
- Avoid indulging in salty snacks.
