6 important dietary tips to prevent hypertension, given by a nutritionist

When your blood pressure exceeds a certain limit, it is called hypertension. This condition has become quite common over the years and can be caused by a variety of factors including diet, lifestyle, environment, pre-existing health conditions, etc. Many people with high blood pressure don’t even realize it. Left unchecked, high blood pressure can increase your risk of heart disease and have a serious effect on your overall health. There are a number of steps you can take to manage your blood pressure and try to keep hypertension at bay. Famous nutritionist Lovneet Batra recently posted much the same on her Instagram stories. Check out what she has to offer below.
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Here are 6 important dietary tips to prevent hypertension:

1. Dieting can help

According to Lovneet, “Weight reduction appears to act as an effective tool in the prevention of hypertension.” She adds that it may also lower the dosage requirements of some blood pressure medications. Diet plays a key role in weight management. Therefore, you should consider consuming more foods that are low in calories, high in protein, and high in fiber. Fresh fruits and vegetables can especially help. Click here for some options.

2. Too much salt is bad for you

If you have high blood pressure, you need to be careful about how much salt you eat. Photo credit: Pixabay

The nutritionist suggests limiting the daily intake of sodium chloride to less than 6 grams. Consuming too much salt can have a negative effect on your blood pressure.

3. Pay attention to calcium intake

“A low dietary calcium intake is associated with an increased prevalence of hypertension, so it’s important to maintain an adequate calcium intake,” says Lovneet. Besides blood pressure, calcium deficiency can also affect your sleep. This, in turn, can worsen existing symptoms of hypertension. Click here for the warning signs of a lack of calcium and the next steps to take.
Read also: Are you lacking in magnesium? Watch out for these 5 common warning signs

4. Eat Potassium-Rich Foods


Potassium-rich foods can help control your blood pressure. Photo credit: Pixabay

A low potassium intake increases blood pressure while a high potassium intake lowers it, explains the nutritionist. Potassium is said to help relax blood vessels. Consider adding more spinach, broccoli, kiwi, and sweet potatoes to your diet. For more potassium-rich options, click here

5. Reduce your alcohol intake

According to Lovneet, in order to manage hypertension, it is recommended to limit daily alcohol consumption to no more than 30 ml of alcohol for men and 15 ml for women. Excessive alcohol consumption can wreak havoc on your blood pressure and should be controlled.

6. Polyunsaturated fats can be good for you

Polyunsaturated fats can help lower blood pressure by relaxing blood vessels and balancing electrolytes as well as major enzymes and hormones. Certain types of fish, nuts, and flax seeds are good sources of polyunsaturated fats. Vegetable oils such as safflower and sunflower oil are also high in omega-6 fatty acids. Click here to find out which cooking oils are a healthy choice.


Photo credit: Instagram/ @Nutrition.by.Lovneet


Photo credit: Instagram/ @Nutrition.by.Lovneet

What other foods can help with hypertension?

You will need to make a number of dietary changes to ensure your blood pressure is under control. Besides fruits and vegetables, also choose the right types of flour. Buckwheat flour, whole oat flour, and barley flour are generally recommended. Click here to find out more. As for spices, opt for coriander, cardamom, turmeric, and garlic would help manage blood pressure. Discover their advantages here. You also need to sip the right kinds of drinks. Rather than caffeine-laden drinks, opt for spinach and celery juice, simple lemon water, methi water, low-fat milk, etc. Click here to find out more.

Now you know the key steps to managing hypertension and maybe even preventing it.
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Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.

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