What is the Ideal Diet to Control Hypertension?
One of the main cause for high blood pressure is chronic deficiency of essential nutrients in the millions of artery wall cells. Apparently, the natural amino acid arginine, vitamin C and other nutrients contribute to optimum availability of artery wall relaxing factors. Chronic deficiency of these nutrients results in spasms and thickening of the blood vessel walls and elevated blood pressure. Hence, dietarty intake of vitamin C, micro nutrients and natural amino acids is of great value in controlling hypertension.
A lot of nutrients have been implicated in hypertension.
Following vitamins help for hypertension patients
- Vitamin C reduces hypertension.
- Vitamin B1 lowers raised blood pressure.
- Vitamin D assists in calcium absorption, which helps reduce blood pressure.
- Vitamin E helps to thin the blood.
Following minerals help for hypertension patients
- Magnesium dilates blood vessels, reducing pressure.
- Calcium stabilizes blood pressure.
- Potassium helps to flush excess sodium (salt) from the body.
- Selenium increases the effects of vitamin E.
Other nutrients helpful for hypertension patients
- Coenzyme Q10 (CoQ10) - It stregthens the heart. It is concentrated in a variety of foods, notably fish oils, fish, meat and nuts. Nowadays a number of new vitamin supplements also contain Co-enzyme Q10.
- Omega-3 fish oils thin the blood.
- Omega-6 oils lower blood pressure.
- Garlic and Ginkgo Biloba are among herbs that increases blood circulation and lowers blood pressure.
Diet you should choose and avoid in case of hypertension
Your diet should include oily fish such as sardines and mackerel. Also include lots of fresh fruits and vegetables in your diet. Herbs like garlic, onion and ginger also help. You should have low-fat dairy products.
Also make a note to avoid refined and saltry foods which contribute to raised blood pressure.
Following lifestyle strategies definitely help in managing hypertension
- Reducing weight if you are overweight.
- Curtailing excessive salt intake (6-7 gms/day).
- Including regular physical activity.
- Increasing your intake of above mentioned nutrients in your diet.
- Reducing alcohol intake.