| Category | Diet for Hypertension |
A diet for hypertension, or high blood pressure, focuses on reducing sodium intake and emphasizing nutrient-rich foods that support heart health and help lower blood pressure. Key components of a hypertension-friendly diet include:
Reduced sodium intake: Limiting salt and high-sodium processed foods is crucial for managing hypertension. Opt for fresh or minimally processed foods and use herbs, spices, and other flavorings instead of salt.
Plenty of fruits and vegetables: These provide essential vitamins, minerals, and antioxidants that support overall health and help lower blood pressure. Aim for a variety of colors and types of fruits and vegetables each day.
Whole grains: Foods like whole wheat bread, brown rice, oats, and quinoa provide fiber, which can help lower blood pressure and improve heart health.
Lean proteins: Choose lean sources of protein such as poultry, fish, beans, lentils, tofu, and nuts, which are lower in saturated fat and cholesterol.
Healthy fats: Foods rich in unsaturated fats, such as avocados, nuts, seeds, and olive oil, can help improve cholesterol levels and reduce inflammation, which may benefit those with hypertension.
Limit alcohol consumption: Excessive alcohol intake can raise blood pressure, so it's important to drink in moderation, if at all. Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men.
Maintain a healthy weight: Losing excess weight, if necessary, can help lower blood pressure. Following a balanced diet and engaging in regular physical activity are key components of weight management.
Monitor portion sizes: Eating appropriate portion sizes can help prevent overeating and support weight management, which is important for managing hypertension.
By following a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, and by reducing sodium intake and practicing portion control, individuals with hypertension can better manage their blood pressure and support overall heart health. Dietitian Ankita provides the best Diet for Hypertension in Mansarover Garden.
