The Most Important Dietary Habit for Hypertension

You should consume extra of this crucial nutrient if your blood pressure is raised.              

High blood pressure can cause life-threatening illnesses including heart attack and stroke. 116 million Americans, or about half of all adults in the United States, have excessive blood pressure. High blood pressure may not show any obvious signs or symptoms but many people are unaware the have it.        

 When your blood is exerting greater force or pressure on the walls of your arteries, this condition is known as high blood pressure, or hypertension. A heart attack, stroke, heart failure, or renal illness may result from persistent pressure on the artery walls.

Eating a healthy diet that is mostly composed of plant-based foods will help you prevent high blood pressure or lower it. Increase the potassium in your meals and snacks by increasing the sugar in them, says Dr Ravi agrawal.

The most important eating behavior for high blood pressure is including meals high in potassium.  

The mineral potassium can help balance the salt in your diet and regulate blood pressure in a variety of additional ways. We consume a lot of sodium and little potassium, which is one of the key causes of the high incidence of hypertension in the United States. It is believed that controlling your blood pressure depends on the ratio of sodium to potassium in your body.

In addition to lowering blood pressure, a potassium-rich plant-based diet can also help you lose weight, which is another powerful method of lowering blood pressure.

Your blood pressure may decrease by roughly 1 mm Hg for every kilogram (2.2 pounds) you lose, according to the Mayo Clinic.

How to increase your intake of foods high in potassium

                                                                     

  Following the number of servings of produce, grains, and low-fat or fat-free dairy products that are part of the DASH (Dietary Approaches to Stop Hypertension) diet, which provides three times more potassium than the typical American diet, is a proven way to meet the recommended intake for potassium each day.

                                                                       

 According to a study that was written up in the Journal of the American Heart Association, the DASH diet is the best non-medical way to lower blood pressure. Systolic blood pressure decreased by roughly 7 mmHg and diastolic blood pressure dropped by about 3.5 mmHg as a result of following the DASH diet.

The primary food types and portion sizes suggested by the DASH diet to increase your intake of potassium are shown below.

4 to 5 servings of vegetables per day. 1 cup of raw leafy green vegetables, 1/2 cup of chopped raw or cooked vegetables, or 1/2 cup of vegetable juice constitute one serving.

4 to 5 servings of fruit every day. One medium fruit, 1/2 cup of fresh, frozen, or canned fruit, or 1/2 cup constitutes one serving.