Can high blood pressure be controlled by diet?

 Can high blood pressure be controlled by diet?

There are various reasons behind high blood pressure. Like, hereditary, kidney and heart problems, stress etc. Along with that, the main responsible food is also considered in this.

The World Health Organization has also recommended the 'Dash Diet' diet plan to control high blood pressure. Which suggests how high blood pressure can be controlled with the help of diet.

The Dash Diet recommends eating whole grains, colorful fruits and vegetables, as they are rich in antioxidants and flavonoids.

Recently, doctors also say that the problem of high blood pressure has increased due to diet. There are some foods that we eat, which increase blood pressure. But the problem can be controlled if the quantity and balance is eaten. You should eat in such a way that you get nutrition and not disorder. In this case, diet plays an important role in increasing and controlling high blood pressure.

These foods play a role in increasing blood pressure

Magnesium deficiency increases the risk of high blood pressure. As soon as there is a lack of magnesium, an increase in calcium increases the blood pressure by narrowing the blood vessels.

If more salt is used, the sodium present in it increases the risk of high blood pressure and heart disease. Generally speaking, the more sodium in the blood, the more water it draws into the blood vessels.

It increases blood pressure and then increases the risk of heart attack and stroke. Excessively greasy, fried food can also cause obesity and high blood pressure. Alcohol, cigarettes, packaged foods also increase the risk of high blood pressure.

Obesity can also be a cause of high blood pressure. Obesity is an increase in body fat, when body fat increases, it narrows the blood vessels. When the veins are narrowed, it becomes difficult for the heart to work. As a result, blood pressure may increase.

Foods that control high blood pressure

Since potassium reduces the effect of sodium, you should eat more potassium-rich fruits and vegetables. Milk, curd and mohi contain calcium which helps in controlling blood pressure. Do not skip the salt. Many people eat vegetables without salt after high blood pressure, which is wrong. People with high blood pressure also need salt, so salt should be eaten but its quantity should be reduced.

Blood pressure can be controlled by consuming foods rich in magnesium which causes blood pressure problems due to lack of magnesium. We get magnesium through food. Bananas, broccoli, beans, cashews, almonds, avocados, fish, walnuts, green vegetables, legumes, parsley seeds, soybeans, sesame seeds, and tofu are the main sources of magnesium.

Bitter foods like green tea and bitter gourd also help in controlling blood pressure. Bitter foods contain potassium and magnesium. Potassium removes sodium from the body through water as urine. By reducing the amount of blood in the body, it reduces the pressure on the artery walls. The effect of which is only for some time. Similarly, magnesium makes blood vessels flexible and wide and lowers blood pressure. But before eating, you should consult a doctor.

If the doctor has advised you to take medicine, you should take it regularly. Blood pressure can be brought under control by staying away from alcohol and smoking, controlling anger, incorporating yoga and meditation into your daily routine, staying busy, walking, not letting stress dominate you, and making a regular schedule of meals.

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How to reduce the amount of sodium in food?

Think about it, what foods are high in sodium? French fries, chips, mum, pizza, chowmein and other fast food, processed food, and various foods found in restaurants?

Not only that, but the pieces of bread consumed by the westerners also contain a lot of sodium, which may surprise anyone.

However, such high sodium foods are also high in calories. As it is easy to cook and easily available, people have to choose such food. So, if your diet includes chips, snacks, bread, fried food, processed food, restaurant food, etc., understand that you are not only eating salt, you are also increasing the number of calories in the body.

Surprisingly, the relationship between sodium and weight is not limited to this. There are many other things where sodium not only makes people hungry, it also increases their ability to eat food.

Sodium also makes people feel thirsty faster. As a result, people drink a lot of soft drinks, including soda and beer. That's why people at the bar offer free popcorn and pints in front of your table in the hope of consuming more beer or other liquor. So it is not uncommon for a person who eats high-sodium foods to gain weight.

A 2015 study also found that eating a high-sodium diet can lead to weight gain and a larger waist. Besides, other studies have shown a strong link between high sodium consumption and body weight.

Eating high sodium foods can lead to high blood pressure. It also proves that high sodium foods can cause high blood pressure by increasing the amount of water retained in the body.

Various studies and research are being done on how to reduce the amount of sodium in food. But for now, it is important to understand that weight loss can be controlled by reducing sodium intake. Reducing the intake of high sodium foods can also reduce the intake of high-calorie junk food.

For this, it is not necessary to completely ban high sodium foods. Sodium levels can also be controlled by paying close attention to food and reducing the intake of processed foods and junk food. With the help of which blood pressure is reduced and weight is also controlled.