A diet that is low in sodium and high in potassium can help reduce blood pressure levels significantly. A permutation of sodium restriction along with an elevated intake of potassium yields brilliant results towards controlling blood pressure. Sodium-loaded foods that you need to steer clear off are packaged and processed foods. The most ideal way to augment potassium levels is by stepping up your consumption of fruits, vegetables and whole grains. Furthermore, including certain specific ‘heart-friendly’ foods into your daily diet can have a beneficial impact on your blood pressure profile. Incorporating these 3 foods in to your everyday regimen can be benefit you immensely!
• Oats: Oats are a phenomenal source of dietary fibre. Beta-glucan found in the oats’ dietary fibre helps lower cholesterol levels as well as blood pressure levels appreciably. Beta glucan binds with the bile acids and eliminates them, thereby, monitoring and regulating the lipid profile and sustaining good cardiac health.
• Banana: Loaded with potassium, the fruit plays a pivotal role in managing hypertension. One banana gives 440 mg of potassium and only 1 mg of sodium. Bananas help regulate heart function as well as fluid balance and consequently control blood pressure.
• Berries: Chockfull of the anti-oxidant flavonoid, all berries (blueberries, strawberries, blackberries, etc.) proffer exceptional anti-oxidant activity and facilitate a considerable reduction in blood pressure.
Make your diet heart healthy with these easy dish ideas:
A mouth-watering, savoury, healthy breakfast option, this idli recipe is quick and easy to make and fully loaded with oats and cashews. The light and fluffy idlis made with the wholesomeness of oats are packed with dietary fibre, which helps decrease cholesterol levels and plays a critical role in regulating blood pressure levels. The cashews give the idlis a nutty, delectable flavour; whilst providing heart-protecting benefits as well. This dish is a rather good breakfast and snack option for hypertensive individuals.
Beet blueberries smoothie
Creamy, sweet, and scrumptious, this vibrant magenta smoothie is an out-an-out champion! The chief ingredient yogurt has cholesterol-lowering properties and blends well with beetroot. Beet is a powerful heart-friendly food, rich in nitrates, iron, folic acid and vitamins A and C. Nitrates relax the blood vessels and improve the flow of blood, thus maintaining blood pressure effectively. Blueberries pair delightfully with the beets. Both are high in anti-oxidants and you get a double dose of heart health promoting nutrients.
Alongside, you also need to cut back on caffeine, tobacco and alcohol. Additionally, you can also consider switching to Tata Salt Lite., a low-sodium alternative that can help you reduce sodium intake without any compromise on the taste. Effective stress management, progressive muscle relaxation and yoga are also known to offer wonderful benefits in helping reduce blood pressure levels. An integrated, multi-disciplinary approach goes a long way in promoting cardio-vascular health.
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