A considerable number of people in the United States do suffer from hypertension, more commonly known as high blood pressure . Although medicines are usually used, special diets including certain foods may be critical for managing it.
For instance, hypertension is associated with heart disease, strokes and renal problems. One can decrease risks associated with hypertension by adopting a healthy diet that is promoted in the Nutrition Stripped recipe; it should be rich in whole food, fiber, healthy fats, protein and have less processing .
The Whole Food Lifestyle Advantage:
Taking this whole food habit comes along with the consumption of different types of food such as; vegetables, whole grain, fruits, beans, nuts and olive oil and naturally very low sugar sweetened beverages and trans fat.
Key Foods for Hypertension:
1. Dark Chocolate and High Blood Pressure:
Eating dark chocolate (50% to 70% cocoa) is more than a pleasure. Research reveals that there are substances called Flavanols contained in dark chocolate, which has a tendency to decrease both systolic as well as diastolic blood pressure. Explore these healthy chocolate recipes for a flavorful addition to your hypertension-friendly diet:
-Mint Chocolate Feel Amazing Fudge
-Superfood Chocolate Bark
-Blueberry Chocolate Bars
2. Flax and High Blood Pressure:
Additionally, flaxseeds contain fatty acids, fibers and lignans which can help reduce hypertension and heart disease. Incorporating 30 grams of milled flaxseed daily, easily achievable in various recipes, may harness its blood pressure-lowering effects:
-Cherry Cardamom Bircher Muesli
-Rye Flaxseed Loaf
-Turmeric Persimmon Porridge
3. Nitrate Vegetables and High Blood Pressure:
Studies indicate that when ingested in larger quantities, nitrate-rich vegetables produce nitric oxide and cause relaxed or dilated blood vessels. Cardiovascular health can be approached thoroughly by taking in vegetables rich in nitrates such as beets, lettuce, spinach, collards, carrots, cabbage, green beans, and celery.
4. Olive Oil and High Blood Pressure:
Blood pressure lowering potential of extra virgin olive oil, a cornerstone of the Mediterranean Diet, due to its polyphenols. The combination of olive oil with nitrate rich vegetables is one mean potent recipe for fighting against hypertension.
5. Nuts and High Blood Pressure:
Cashews, peanuts, almonds and pistachios do not only lower the chance of contracting a cardiovascular disease but they have also proved effective in treating hypertension. Pistachios are special among most other nut types in that they are linked to a reduced danger of hypertension.
Have you conquered high blood pressure? Tell us about what food and lifestyle changes you had to make in the comment box below. Let’s work together and motivate each other towards better cardiac health.