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High BP diet: 5 low-sodium foods to manage high blood pressure

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Hypertension, often known as high blood pressure (BP), is the most common condition affecting people nowadays. Since it rarely causes symptoms, it is advised to regularly eat a balanced diet, which is especially low in sodium, in order to maintain normal blood pressure levels. It is because a diet high in sodium can elevate your BP. So, let’s find out low sodium foods which can actually help manage blood pressure.

Health Shots got in touch with Dr Parinita Kaur, Senior Consultant- Internal Medicine, Aakash Hospital, New Delhi, who shared a list of some healthy, low sodium foods which can help you control high blood pressure.

Dr Kaur says, “Over time, high BP can put the patient at risk for a host of serious heart conditions such as stroke and heart disease. To manage high BP, healthy eating has been known to play an essential role. For this, one most important tips is to cut down on sodium intake. It is because high sodium intake is linked with high blood pressure or hypertension.”

Side effects of eating a high sodium diet

Sodium is mainly found in salt. We’re not saying you should avoid salt completely. Your body needs this mineral in small amounts on a regular basis. But excess intake of sodium is known to increase the risk of stroke, heart disease and high blood pressure. Moreover, it can result in weight gain and kidney issues.

low sodium foods
Excess sodium is not good for health. Image courtesy: Shutterstock

Here are 5 low sodium foods to lower high blood pressure:

1. Spinach

This delicious green leafy vegetable has vital minerals such as potassium, magnesium, and folate, which help to regulate and reduce blood pressure. Additionally, they are great due to their low-calorie and high-fiber content. Add a few fresh spinach leaves to salads and sandwiches for a quick and simple way to enjoy this leafy delicacy.

Also read: 10 quick tricks to bring your high blood pressure down

2. Bananas

These widely consumed, simple-to-peel fruits are not only low in sodium but also assist decrease blood pressure due to their high potassium content. You can include them in your diet by adding them to things like bread, cakes, cereal, and more. Alternately, try grilling or sautéing banana halves, then topping it with a scoop of frozen yogurt for a tasty and nutritious banana recipe.

3. Beetroot

It makes sense to include this red root vegetable in your diet because of its high nitrate level, which is known to relax blood vessels and enhance blood flow. A study found that drinking beet juice can lower blood pressure. In fact, if you continue to consume the juice over an extended period of time, the effect can be even better.

low sodium foods
Nosh on Beetroot and winter veggies for a healthy you! Image courtesy: Shutterstock

4. Oatmeal

Oatmeal has the same beneficial effects on blood pressure as a diet high in whole grains and fiber does. It lowers both systolic and diastolic blood pressure. This low-sodium cuisine can be made in a variety of ways, such as adding it to a variety of baked items or serving it as hot porridge with fruit on top.

Also read: Bring down your high BP by adding these 5 spices to your food

5. Celery

Medical professionals have traditionally utilized this leafy herb to lower high BP. According to research, eating as few as four stalks of the marshy plant each day can lower high blood pressure. The plant’s phthalides are phytochemicals that relax the muscle tissue in artery walls to allow for enhanced blood flow and lower high BP levels.

High-sodium foods to avoid

Since now you know why you shouldn’t Indulge in high a sodium diet, here are 5 foods that you should avoid or eat less to manage high BP:

1. Canned soups: Packaged soups contain a high amount of sodium, which can lead to high blood pressure.

2. Soy sauces: When consumed in large quantities, soy sauce is harmful due to its high sodium content. Sweating, dizziness, itching, rashes, stomach issues, and changes in blood pressure can all result from it.

low sodium foods
Avoid consuming canned sauces. Image courtesy: Shutterstock

3. Frozen foods: Frozen foods increases the risk of diabetes, heart disease, and weight gain.

4. Cottage cheese: The likelihood of developing health problems including high blood pressure, heart attacks, strokes, or heart failure rises if you consume a lot of cottage cheese. Additionally, it may result in weight gain, water retention, bloating, and puffiness.

5. Pizza: The main ingredients in pizza include cheese, dough, sauce and processed meat. These are high in sodium, which can raise blood pressure.

How can you reduce your salt intake?

  • Cook your food without added salt and try to limit its quantity.
  • Eat only fresh foods which are salt-free.
  • Avoid indulging in salty snacks.



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