Hypertension is really tensing the people with the increasing number of people falling victim of hypertension. Hypertension can also be named as High Blood Pressure. When the pressure of the blood is elevated in the arteries of heart, it is called High Blood Pressure or arterial hypertension. The major part of the problem is that it doesn’t show any prior symptoms and leads to several other complications like heart diseases, strokes and kidney diseases.
Doctors often advise to take preventive measures like healthy diet and physical exercises. Even after being victim to the hypertension, following the dietary and physical exercises would bring the risk factors to lower levels. The major classifications of the hypertension - primary hypertension and secondary hypertension differ in the risk levels. Most of the primary hypertension cases are suggested with changes in diet and lifestyle besides medication.
It is well known to many that low level sodium i.e., reducing the salt in the diet, is the first suggestion given to the hypertension patients. Apart from that, the intake of calcium, potassium and magnesium also play vital role in bringing the risk levels down. The following are the major diet suggestions to control hypertension in a natural way.
As milk contain high levels of calcium and vitamin D, intake of skimmed milk must be added to the regular diet. At least 100 ml. must be taken per day. Instead of taking in the form of coffee or tea, direct milk or milk with suggested powder mix show better results.
Low fat yogurt contains high levels of calcium, magnesium and potassium which are much needed to the hypertension patient. Minimum intake of yogurt during any of the day food intakes is rather necessary. Yogurt can be taken directly or as toppings or side dish. Including yogurt in breakfast is considered as preferred.
3. Spinach or Broccoli
Intake of leafy vegetables is always suggested. Especially spinach which contain low calories, high amount of fiber, magnesium and potassium; broccoli which also contain magnesium and potassium, are considered as considerable veggies. These can be added in salads or curries.
4. Capsicum and red bell pepper
Regular intake of red bell pepper and capsicum which posses all the requirements like calcium, magnesium and potassium is good in reducing hypertension.
Banana must be taken regularly as it possesses high levels of potassium and magnesium; and a percent of calcium. Higher potassium levels bring excess sodium levels down. Banana smoothies can also be taken instead of direct fruit.
6. Sunflower seeds
Sunflower seeds have good percentage of magnesium levels. Try to take them unsalted to avoid the increasing risk with sodium. A handful of seeds are sufficient enough to give need amount of magnesium. These can be taken as snacks or can be added in cooked food.
7. White potato and sweet potato
Cooked white potato contains magnesium and potassium and cooked sweet potato also contain calcium in addition to potassium and magnesium.
Kidney beans, soya beans, white beans etc. contain high levels of magnesium and potassium and work better reducing hypertension. It is suggested to reduce salt while taking the cooked beans as much as possible.
9. Kiwi, peach and avocado
Three of these fruits possess all the required that frequent intake of these fruits help in great ways in the reduction of hypertension.
10. Dark chocolate
The minimum intake of dark chocolate per day has shown great results and this was proven by the American Medical Association.