If you have been diagnosed with high blood pressure, you are probably worried about how different medications will affect your health and whether they are going to help. As you know, this condition cannot be completely cured but there are many things that you can do to keep it under control.
Unless it is absolutely necessary for you to take medications, if you change your lifestyle completely you can avoid these in the first place. Yes, we know that this can sound like a daunting task because no change is easy. Because of this, in the following text, we are going to give you some tips.
Firstly, the most important thing is the diet, so that’s what we are going to start with. Changing your eating habits is the first thing you have to do. This means that you have to totally eliminate sodium-rich and junk food from your menu. It is a fact that we are used to eating unhealthy and that most people find healthy meals to be tasteless. However, this is not always the case, so we are going to provide you will a list of ingredients that you should eat often.
Increase the intake of leafy greens such as spinach, kale, arugula, Swish chard, beat greens, and so on. These are rich in potassium which aids your kidneys in processing and getting rid of sodium from your body, which in turn, lowers the blood pressure. Keep in mind that when it comes to eating these, you should always opt for fresh or frozen veggies. The canned ones usually contain a lot of sodium, so it really doesn’t matter if you say you eat ‘healthy veggies’, because, in reality, you are not.
It might sound miraculous, but multiple types of researches have shown that nitrates found in beetroot can lower the blood pressure within 24 hours. Due to this reason, beetroot is definitely the food that you should eat regularly. When it comes to this vegetable, you can consume it in different ways. You can juice it and drink it, or on the other hand, you can cook the root and eat it. Besides being extremely good for you, if you are dealing with the above-mentioned condition, beet has numerous other benefits for your health. We have got one little piece of advice for you – the juice of beet can leave stubborn stains on your clothes, so be careful when handling it.
Whatever list of healthy foods you open, we can guarantee that the fish is going to be on it. As you can imagine, this one is no different. Omega-3 fatty acids are found in fish. These have multiple important benefits because they can aid with inflammation, reduce high blood pressure and triglycerides. Besides omega-3, there is another essential nutrient and that is Vitamin D. There are only a small number of foods that contain this vitamin which is why people usually take supplements. The best part is that fish is not only very easy to cook but also you can prepare it in so many different ways.
If you cannot imagine living without dairy products you should switch to skimmed milk and yogurt. These are not only a great source of calcium but they are also low in fat. You can add granola or fresh fruits and have a super healthy snack. Just make sure to check if they contain added sugar when purchasing them.
While on the subject of sugar, you should try to completely omit it from your diet. Instead, you should opt for honey. It contains antioxidants that have been linked with the reduction of high blood pressure. In addition, it is also good for cholesterol and triglycerides, and since it contains multiple nutrients it is beneficial for your overall health. Check this to learn more about different types of honey.
Bananas and oats are also food that you should incorporate into your diet. The former one is rich in potassium, while the latter is low in sodium and fat, and high in fibers. You can prepare delicious oatmeal for breakfast and add other fruits, honey, and cinnamon to make it even better.
The way you cook all the food is equally important. There is no point in buying fresh products if you are going to prepare them in grease, right? Instead of using a deep fryer, you should always go with non-stick cookware or prepare the meat in the oven. You can also roast it on the rack or grill. In addition, you should always stem the veggies instead of frying them.
Let’s not forget about seasoning. Eliminating salt can be a tough task at first, but once you have tried all the other herbs you will never want to go back. You can use basil, rosemary, thyme, garlic, sage, and so on. Also, lemon juice, cinnamon, paprika, curry powder, and others can improve the taste of all the dishes you make.
Before we conclude this article, we have to mention some other things that you should do to improve your health. First of all, you should start exercising regularly and lose any extra weight. It doesn’t matter if you go to the gym or prefer bike-riding, walking or jogging, it is of crucial importance for you to start with some type of physical activity. Even a 30-minute walk is a great start. Before you start doing anything, it is a good idea to consult with your doctor, just to be on the safe side. Also, you should do a little bit of research in order to create the best workout session for you.
What’s more, you should control the amount of alcohol you drink, and of course, quit smoking. When it comes to alcohol, it can be both good and bad for you. Clearly, this is something that depends on the amount of it. If you drink it in moderation (1 glass for women and 2 for men), it can be very beneficial for you, but everything above that can do more harm than good.
Finally, you should learn how to manage your stress. This is often easier said than done, but once you have changed your diet and started exercising regularly, you are going to feel better which is also going to help you with relaxing and reducing stress levels.