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10 expert tips for controlling hypertension (Gallery)

Suffering from hypertension? Know what to eat and what not to eat straight from an expert

Written by Editorial Team | Updated : May 22, 2014 4:41 PM IST


Reduce Intake Of All Animal Products

Animal products like meat, fish, eggs, poultry and dairy. These foods are loaded with animal fat, this fat is absorbed faster than vegetable fats in our body, leading to faster plaque formation.


Eat Less Oil

Eat less oil , ghee, margarine, Vanaspati etc. Fats occurring in plants are less harmful than animal fats, but all the same it can cause damage to the body. If you do feel that oil is an important part of your diet, then you could choose to eat nuts like peanuts etc since their fiber content reduces the speed at which the fat is released into the body.


Reduce Salt Intake

As excess salt intake holds on to the water in the body raising the blood pressure. Try not to consume more than 1tsp (6 gm salt)/day. Use herbs like pepper, jeera powder, oregano, chilli flakes, lemon juice etc for adding flavor to your foods. Avoid processed foods like breads, biscuits, ketchups, ready to eat options, canned meats etc as they are loaded with salt.


Restrict Coffee

as it is a stimulant and can increase heart rate and blood pressure. Though effects of coffee are temporary, they do have an effect on a patient with hypertension. Try to drink coffee occasionally.


Include A Variety Of Fruits And Vegetables

Include a variety of fruits and vegetables in your diet as they contain potassium and fiber. They have an opposite effect to sodium and prevent water retention, thereby reducing blood pressure. Make sure to include 3-4 fruits and 4-5 servings of veggies in a day. Try consuming them whole, which means that you should avoid peeling the fruits and vegetables, wherever possible. Also Read - Endometriosis Shares Genes Associated with Migraines, Bowel Syndrome, Asthma: Study


Include Whole Wheat, Grains

Include whole wheat, grains into your diet. Fiber contained in ‘whole’ foods help to break down the cholesterol deposited in the artieries, making the blood more fluid and free flowing by releasing the fat very slowly into the blood stream.


Get Enough Vitamin D From Sunlight And Fortified Foods

Sunlight and fortified foods like milk, cereals, yoghurt etc because vitamin D deficiency can affect blood pressure as it plays as important role in calcium metabolism. Calcium is important for normal smooth muscle contraction. Also Read - Influenza: 6 At-Home Remedies For Faster Recovery


Diet Tips For Hypertension

When someone is diagnosed with hypertension, it can be quite confusing when it comes to diet restrictions and lifestyle changes. Most people are under the impression that reducing salt intake is all it takes to control hypertension. Our experts – Dr Nandita Shah, leading homeopath and Neha Chandna, dietician provide inputs about the foods you should avoid, and the ones you should include in your diet to keep your hypertension under control.