Kill Hypertension With Right Diet

A very effective diet that is recommended largely by experts to control hypertension is called DASH or Dietary Approaches to Stop Hypertension which includes reducing ones intake of alcohol, fat and most importantly sodium. As per DASH guidelines food rich in potassium, calcium, and magnesium should be a major part of your diet. Over all, one should eat more low-fat sources of protein, whole grains (wheat, oats etc) and loads of fruits and veggies. DASH diet clubbed with moderate regular exercise can work wonders for hypertension. Here are some powerful foods to curb hypertension plus help you to start losing weight.

1. Leafy Greens : Potassium rich foods helps in lowering blood pressure. Some leafy greens high in potassium are lettuce, kale, turnip greens, collard greens, and spinach.

2. Berries: Berries help in preventing hypertension greatly. Blueberries, raspberries, and strawberries are great snacks packed with flavonoids . 

3. Potatoes: High content of both potassium and magnesium makes potato a super food for hypertension. But that doesn't mean you can indulge in those French fries, treat yourself with baked potato with topping of mustard or salsa sauce or you can make your own creative sauce.

4. Beetroot: As per various researchers a glass of beetroot juice can significantly control blood pressure. The nitrates in the juice levels down the blood pressure in just 24-36 hours. Another delicious way to eat beetroot is in the form of hot soup seasoned with rosemary and pepper. 

5. Skim Milk: Eating calcium rich diet is very important as per DASH diet. Replace full cream milk with skim milk or low fat yogurt. Calcium intake in your diet helps in controlling hypertension. 

6. Oatmeal: Regular intake of oatmeal is tried and tested way to fight hypertension. It is low fat, low sodium and high fiber. You can make a great delicious combo breakfast by adding berries, honey and banana to your oatmeal.

7. Bananas: Banana is a potassium rich food and a must addition to your diet. You can try frozen bananas with honey.

8. Sunflower seeds: Tiny sunflower seeds are packed with magnesium. You can add it to your diet for healthy snacking option.

9. Dark Chocolate: All you ladies who love chocolates, now you can eat your bar of dark chocolate without guilt! But make sure that you chose at least 70 percent cocoa content ones and not the ones loaded with sugar. As per researchers eating chocolate controls hypertension considerably over the time.

10. Eat fresh and raw produce: Try to shop for fresh greens rather than canned vegetables. As the preservatives are loaded with additional sodium and sugar. Add fresh greens preferably organic ones to your diet.

Indulge yourself with these healthy foods and see how you kill this silent disease. Losing weight and eating healthy is the key to defeating a growing problem.

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